You're going to want to try to these Sourdough Discard Pancakes!
They are literally the fluffiest and most delicious pancakes I've ever had (besides my Protein Pancakes from Protein Bakes).
They're super simple and perfect for a weekend brunch, paired with some extra protein, of course!
You guys have been asking me to do a “What I Eat in a Day” post for a long time now, and to be honest, I’ve been a bit hesitant.
For a few reasons:
Today I'm covering all the fat loss, cellulite, and anti-aging benefits of red light therapy and how I’ve been currently using my red light.
Let’s start with all the benefits of red light therapy. Just like we need a nutrient-rich diet for our bodies to function optimally, we also need light nutrients!
If you’re struggling with any of these, you would likely benefit from red-light therapy:
Humans need both red and near-infrared light for our cells to function optimally. If you spend hours in the sun all day and use only fire by night, then you're probably all set - except almost none of us do this anymore.
Let me include a few screenshots from a book I recently read, Red Light Therapy by Ari Whitten:
The book talks about specific ways to use the red light, based on what you want to target, so you can refer there for more...
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:
Whole foods are going to be way less expensive than pre-cooked or pre-packaged foods. If you make your grocery list of healthy,...
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:
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...
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....
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.
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...
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...
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....