I’ve been reading a ton of nutrition and health books recently (I promise I will share those in an upcoming newsletter soon!), but I decided to switch things up recently and instead read one of the books that’s been on my “books I want to read” list for quite a while now.

I know you have one of those, too 😂 or maybe a stack of books you keep saying you’re going to read someday. Maybe this book could actually help with that too.

As I began to read this book, I couldn’t help but connect so much of what he says to nutrition and fitness. The concepts he talks about for building habits is exactly what is going to help you change your health successfully and sustainably, which is what you want.

A few key concepts he explains as related to health and fitness:

Small Changes Can Make a Big Difference Over Time. Don’t Quit.

Small habits and changes accumulate over time. You can get 1% better every day for a year or you can get 1% worse every day for a year. You might not...

I always get asked for my best fat loss tips, so today I'm sharing two of my favorites with you:

Tip #1: Eat with the sun! 

I love this tip so much, because it’s so simple and it’s free and it has the capacity to radically alter your health for the better. When we eat is just as important - and I would even argue more important - than what we eat. We are not designed to be eating all day every day. Eating late into the night, once the sun has set, has been shown to disrupt not only your sleep but your circadian rhythm and metabolism, as well.

The kitchen should open when the sun rises and close once the sun sets.

I think just using this tip can be a great tool to improve your health during these last two weeks of the year. Eat what you want, focusing on (mostly) whole food, protein-rich foods, of course, but once the sun sets, that’s it, kitchen closed.

I’m still in Santa Teresa, Costa Rica, and as I write this, it’s a very rainy morning here (hello, rainy season!).

To be honest, the rain makes working a little easier.  It’s not easy to be traveling in the most beautiful locations while also having to work most days - the amazing weather and beautiful beaches make me want to lie in the sun, surf, and eat all the fried plantains and seafood...but I know, I know #firstworldproblems.  I’ll stop complaining now, before you stop reading.

What has been easy while traveling, however, is saving money on food. Surprisingly, I have spent way less money than I did when I was living in one place in Los Angeles. I want to share some of my favorite money-saving (and healthy) tips with you:

1. Create a grocery list of real, whole foods and stick to it!

Whole foods are going to be way less expensive than pre-cooked or pre-packaged foods. If you make your grocery list of healthy, nutrient-dense, whole foods before you head out to the g...

One of the habits I developed in 2021 is reading for 30-60 minutes every morning and it’s the one thing I will not be giving up in 2022. It’s my favorite part of my day!

I haven’t shared my recent reads in a while, so here they are:
 

The P:E Diet by Ted Naiman

Loved this book for it’s simple and practical approach to diet and exercise.  If you have ever been confused about the whys and hows of high-protein diets or which foods to prioritize for fat loss, this one’s for you. He also has a cooking essentials and strategies chapter that is perfect for anyone who is just starting on their health journey and finds cooking their own food intimidating.  Of course, there are some ideas I don’t completely agree with, but overall I enjoyed this book and recommend it.

It’s been a whirlwind of travel these last couple of weeks. I left Mexico three weeks ago, where I had been for the past 4 months, flew to Colorado, then to North Carolina, and then to Connecticut, and now I’m back in paradise - in Santa Teresa, Costa Rica - where I’ll be for at least the next month. I am so happy to be back on the beach for the most delicious fresh, local seafood, papayas, and coconut water! And, of course, for the most gorgeous sunsets!

I wanted to share a few of the books I’ve recently been reading, since it’s been a while! I try to post interesting tid-bits and screenshots from my reads on Instagram stories, and so many of you always want to know what I’m reading, so here you go!

My reads have recently been a mix of nutrition, fitness, finance, and business. I’ve also been adding in some fiction and “fun” books to read before bed to help turn my brain off. Feel free to send over anything interesting, educational, or inspiring you’ve recently read.

I remember when I first hired a coach to work on changing my body composition. He sent me my daily protein target and I audibly gasped.

“What?? No way. Can’t do it.”

It was at least 3x the amount of protein I was currently having.  This was a few years ago when I was on a mostly plant-based diet and my protein intake was extremely low. I remember feeling extremely triggered and resistant - there was no way I could get that much protein.

It took me a while to get there, but when I finally understood the importance of getting enough protein - not only for my body composition but for my health - everything changed.

My body actually started changing. Without drastically cutting my calories. I felt satisfied. I had energy. And I wasn’t bloated all the time anymore.

Protein consumption is a topic I discuss with many of my clients and it’s one of the most important ones, after a general nutrient-dense diet.

So, how much protein do you actually need?

There...

This is one of my most favorite recipes I've created! I had been craving cheesecake for weeks after seeing it at a lovely cafe, so I decided to re-make it, but make it high-protein to still reach my goals (#cheesecakegains 💪🏼). I also put a little spin on it and layered it with a carrot cake. Sorry for teasing you for so long on Instagram, but here it finally is!

Protein Carrot Cake Layer Ingredients:

⅓ cup coconut flour
⅔ cup whey protein powder (vanilla flavor works well here, but plain is also okay)
⅔ tsp cinnamon
¼ tsp ginger
⅛ tsp nutmeg
2 tsp baking powder
½ cup mashed banana
⅓ cup water
3 tbsp grass-fed greek yogurt, room temp.
1 ½ tbsp maple syrup
1 egg
3 medium shredded carrots

Protein Cheesecake ...

One of the biggest questions that keeps coming up with my private clients right now is how to get back into the world while still maintaining their healthy habits. It's "easy" to control your eating and your workout routine while you have no social or travel plans, but what happens when your weeks start to fill up with dinners with friends, weekend barbeques, and summer vacations?

While there are definitely challenges that come along with these social events, it doesn't have to completely derail your health. Personally, I've been traveling for 7 months now, but I've actually gotten leaner during this time. I've lost 6 pounds and 3 inches around my waist. 🤯 A lot for my petite 5'1" frame.

Here's how....

My Personal Hacks for Eating Out and Traveling

Stick to protein-forward meals.

If you've taken my Fat Loss 101 course, you know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and traveling. Scour the menu for good pr...

I recently celebrated my 38th birthday! I know, I can't believe it, either. And being on the Oaxaca coast, I couldn't think of anything I would rather do on my birthday than go eat all the delicious food here.  I ate about 4,000 calories worth (this is not an exaggeration, I promise you. I tracked it.)

But, wow, it was worth it - the food here on the Oaxaca coast is some of the best I've ever tasted. I mean, the tamales melt in your mouth, the mole is super flavorful (and free of peanuts, yay!), and the meat is tender and delicious without using a ton of oil, like most cuisines do.

Whenever I have a day of eating this much food, or whenever I post stories on Instagram eating ice cream multiple times a week, I inevitably get questions about how I maintain my body composition eating like this. 

And today I'm going to tell you some strategies I employ to keep (or even improve) my body composition while also giving myself the freedom...

Low-carbohydrate diets can be great for weight loss.  However, when not done properly, low-carb diets can have adverse effects, as you may have personally experienced.  Headaches, fatigue, muscle cramps.  Sound familiar?

The number one mistake people usually make on the low carb diet?

Not replenishing their sodium and minerals!

Proper hydration is absolutely critical for weight loss - and health in general! Not only this, but hydration doesn’t stop at just drinking enough water- adequate sodium and mineral content plays an equal role in staying hydrated and combating fatigue and muscle weakness.

Low-carbohydrate diets can sometimes cause people to experience the “keto flu”- these symptoms can include headaches, fatigue, muscle cramps, irritably and weakness. What people sometimes get wrong is that these symptoms can actually more often than not be caused by low sodium - not being on a low-carbohydrate diet. Replenishing lost minerals can dramatically improve energy l...