Episode 132 - You Need To Know the Secret Behind Willpower and How To Harness It To Stop Snacking

Mama,

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Spring break is just around the corner and I don’t want you to get stuck in the typical vacation cycle.

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The typical vacation dieting cycle looks something like this:

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Before vacation, you start restricting yourself. You cut your calories, you spend hours trying to burn extra calories. You lose 5, 10 maybe 15 pounds if you’re lucky.

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Then, you go on vacation and you eat and drink your little heart out. You say yes to everything you’ve been saying no to for the last few weeks. You have so much fun and love every bite of food.

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Then you get home. And you hop on the scale only to watch it go up, up, up. Not only did you gain back all the weight you’d lost before vacation but there’s an extra five pounds just as an extra little vacation present. *eye roll*

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And you’re frustrated. Because you spend so much time and energy losing weight only to have it come back with a vengeance. Now, you have two options, go back to that diet that drove you crazy, or give up.

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And giving up sounds so much easier! So you do it. Until your next vacation or event that forces you to diet again.

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Mama, I used to be stuck in this cycle too. I was stuck in this cycle for years!

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I would restrict, restrict, restrict myself so I’d look just right in my bikini before we’d go on a trip. And then, over the five days we were gone, I’d stuff myself. I’d indulge in everything I had told myself not to eat for weeks, and I’d drink until I wanted to hop on the bar and dance.

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I thought this was the perfect arrangement! Diet for a while, and then go on vacation and cut loose! It seemed easier than trying to eat healthy all the time.

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I thought the fun of vacation eating was worth the restrictive diets and extreme self-control. But I ended up having to do it again, and again, and again and I never moved forward. I was stuck in this frustrating loop and had no idea how to get out of it!

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It wasn’t until I learned about nutrition and how it didn’t have to be miserable or restrictive that I was able to lose weight, go on vacation, enjoy myself and not gain weight.

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Mama, we’re heading into spring break which for most of us means some sort of vacation. And I want to give you this freedom! I want you to go on vacation with your kiddos and have a blast without gaining 10 lbs.

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So, I’m going to give you four seriously easy steps to go on vacation for spring break where you can have fun and be healthy!

Plan meals & snacks for spring break

The first step is always to make a plan. If you want to stay on track with your nutrition, then you have to have a plan.

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I know planning your meals and snacks for vacation doesn’t sound fun, but trust me, from one busy mama to another, it’s so worth it!

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When I go on vacation for spring break, I don’t want to think. I spend 90% of the year thinking, planning, organizing and scheduling. So when I go on vacation, I want a break from that.

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Unfortunately, vacation calories count just as much as at-home calories so unless I want to undo all my hard work, I still need to think about what I’m eating.

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But, if I think about it ahead of time, then I can still take a break on vacation!

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Before spring break, I’ll plan out exactly what and how much I’ll eat at every meal, but when I’m on vacation I want more flexibility. Instead of making exact plans, I’ll make a basic outline and try to stick to that.

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I always try to start my vacation breakfast with lots of protein. I do this for two reasons.

1. Starting your day with protein will help curb cravings for the rest of the day. This helps me make better choices throughout the day even if I go off plan.
2. It leaves more flexibility for eating out later in the day! If I’ve had plenty of protein early in the day I feel more comfortable having fun with my food later in the day.

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After I have breakfast planned, I can decide if we’re going to eat out for lunch, dinner or both. If the answer is both, then I try to choose healthier options at the restaurant; subbing out fries for fresh fruit, or getting grilled chicken instead of fried.

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If we’re only eating out for one meal I’ll allow myself to have more freedom with my meal out. I still try to eat something more nutritious for my other meal, but I still make sure to have fun with it!

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I also like to plan out a few snacks each day so that I can snack without going too crazy. I like to try and sneak in some extra protein so I’ll pack protein bars or protein shakes with me. I also love to enjoy fresh fruit and veggies on vacation so I’ll plan to have those as snacks as well.

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The goal is to eat well 80% of the time and then have more decadent, fun foods 20% of the time. If you can get this balance down on vacation, you’ll be able to have fun without gaining a ton of weight!

Prepare your food before leaving for vacation

Again, I want to actually be able to relax on vacation, so I take time before vacation to prepare anything I want to eat on vacation.

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If you’re driving, then prep for your trip by making a quick grocery run for anything you want to take with you and then pack it in a cooler and throw it in the car!

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If you’re flying somewhere, then you can pack a few things or grab groceries when you get to your destination. I love to use grocery pickup when I’m traveling because I can land, grab groceries on the way to the hotel, and then I’m ready to go once we check in!

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Whenever we travel, I try to make sure all of our snacks are prepped ahead of time too! If you have baggies of fruits & veggies ready to go or yogurt cups in the fridge, it’s easy to grab that instead of hitting up the vending machine - plus my kids don’t have to bug me every time they’re hungry! There’s already food ready to go for them.

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Even though it takes a little bit more work, prepping things before you go on a trip is absolutely worth it! In the long run, It’s going to save you money, and time so that you can spend your vacation relaxing instead of feeding everyone! And Mama, you deserve that!

Protect your plan so you protect your goals

Like we talked about earlier, the “vacation calories don’t count” or “just let loose” mindset is almost second nature for most of us. If you have that mindset, then you need to prioritize protecting your plan.

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Protecting your nutritional plan is going to be hard. I wish it was easy, but because so many people think that letting go on vacation is the best way to live, you’re going to face a lot of peer pressure to eat outside of your plans or to drink more than you told yourself you would.

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I want you to think of yourself as a teenager when you’re faced with these challenges. If you were talking to a teenager what would you say when their friends tried to get them to do something they didn’t want to?

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Would you say, “Yeah, give in! Do what your friends want you to do! It’s not that big of a deal!”

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Or would you say, “Hey, it’s OK to not go with the grain. It’s OK to make choices that are best for you, even when it’s not what everyone else is doing.”

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I bet it’s the latter one. That advice is good for our kids and it’s good for us too - even if our kids or spouse are the ones pressuring us.

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Because Mama, no one else has to live in your body! No one else is going to have to live with the hangover you will have if you over-drink. No one else is going to feel uncomfortable, bloated and gross if you overeat.

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You’re the one who has to deal with the consequences, so you should get to be the one who makes the choices.

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One thing I love about learning to protect your nutrition is the lesson it teaches you: that you can trust yourself.

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I used to use excuses like “Oh, I just couldn’t help myself” or “It was too good to stop eating” to justify why I broke my promise to myself to not overeat or over-drink. But any time I used that excuse I was left feeling guilty and frustrated and usually a few pounds heavier.

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When I started to protect my nutrition I realized that I was in full control. I could stop whenever I wanted. I could eat what I wanted. And because I was in control I didn’t have to deal with the consequences like I had before. And I’m so much better off for it! Because I know how to enjoy myself without going too far.

Get back on track ASAP

I’ve saved the best for last! This is the most important part of having a healthy and fun spring break: you need to get back to your normal eating as soon as you get home!

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The reason that most people gain weight over vacation isn’t because they ate outside of their normal boundaries for a week. It’s that they don’t stop eating that way when they get home!

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Traveling in and of itself can cause weight fluctuation. Flying or driving can cause you to retain water and that will show up as a weight increase on the scale. That being said, you probably didn’t gain fat.

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However, when people step on the scale after a vacation and see that increase they get frustrated or annoyed and throw in the towel.

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Instead of getting back on track and seeing that weight come back down, they keep eating like they’re still on vacation and that weight never goes away.

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Which is how you get stuck in that yo-yo dieting cycle I talked about before.

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To avoid this I have my clients do two things:

1. Don’t weigh up for a few days after vacation. Typically I recommend waiting a week. This gives your body time to come back to normal after eating out and traveling.
2. Get back to your normal eating at your first meal home. When you get back to your normal eating as soon as you get back you don’t let your brain freak out and convince you to give up.

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One of the best ways to get back on track once you’re home is to have a meal plan already in place.

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I like to put in a grocery order for pickup when I’m on my way home so I have fresh, healthy groceries as soon as I get home. Another great option is to have a meal in the freezer so that when you get home you can whip something up that is a normal meal for you.

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However you choose to do it, getting back on track as soon as possible is the best way to not let your vacation eating trickle into your real life.

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I’ve given you the exact steps I teach inside my Macros Made Easy Program to help busy mamas lose weight without feeling restricted. But if you need help learning how to implement these tips and have some accountability on your weight loss journey, then let me help you!

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My blogs, podcasts and social media channels are great for providing basic advice, but mama you aren’t basic! Your nutritional needs are not going to be the same as anyone else’s so if the free advice I share here isn’t enough for you, then schedule a Healthy Mama Blueprint Call. We can chat about where you’re at and where you want to go.

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Then, when you join the Macros Made Easy Program I’ll create a customized plan that will get you to your goals. And we’ll work together to help you learn how to do things like going on vacation without gaining weight! Schedule your free Healthy Mama Blueprint Call today!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

I hate talking about willpower. It’s one of those words that instantly turns people off because they feel like they don’t have it. “I don’t have the willpower to stick to a diet! I love cookies too much,” or “I don’t have the willpower to wake up before my kids,” or “I don’t have the willpower to get to the gym every day, it’s just too tough.” However, I know I need to talk to you about willpower because it’s so misunderstood!

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From my experience as a young mom, and talking to hundreds of moms, I’ve learned one of the biggest problems mamas face with our health is mindless snacking.

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Whether that’s grabbing an Oreo from the sleeve every time you pass through the kitchen, eating bites of leftover mac and cheese when you’re clearing your kids’ plates, or mindlessly eating a whole bag of chips at the end of the night, snacking is hurting your health.

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And I bet you’ve tried everything under the sun to stop snacking.

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• You did a kitchen clean out and threw out all the “bad” foods.
• You tried to get the kids to trash their food before bringing their plates to the sink. (This one never works, but it’s a valiant effort! Bahaha!)
• You stopped buying chips, cookies and ice cream.
• You punished yourself when you ate snacks.

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But none of it worked. And you probably thought, I just don’t have the willpower to do it. And you were right! You didn’t have the willpower.

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Because willpower is a belief. The secret to having willpower is believing that you’re capable of it!

You have to start believing that you have willpower

I talk about thoughts and feelings a lot, and for a really good reason: everything, literally everything starts with a thought.

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Quick caveat, I’m about to talk a lot about chips and how to avoid mindless snacking on them, but that doesn’t mean that chips are bad. They’re not good either. They’re neutral. They’re food. So you can eat them, or you don’t have to. This is just an example! We’ll go into this later but food accountability is more important than good vs. bad foods!

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Ok, back to our example.

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Before you put a single chip in your mouth, you have to have several thoughts.

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Thought 1: “Ooo, chips!”

Thought 2: “That sounds good!”

Thought 3: “Should I get a bowl or eat straight from the bag?”

Thought 4: “Nah, I’ll just grab a handful.”

Thought 5: “Oops! Better pick that chip off the floor before the baby gets it.”

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Small, simple thoughts lead to bigger actions and results than we realize. “Ooo chips!” was a small, insignificant thought. But it can lead to eating a whole bag of chips, the result of which is gaining weight!

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If you want to have more willpower, then you have to start paying attention to how your small thoughts are causing unwanted results. Then you need to flip that and use your small thoughts to create the results you want!

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If you want to increase your willpower, start filling your brain with thoughts that result in more willpower!

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Now, Mama, I’m not going to leave you alone to create new thoughts on your own because that’s harder than it sounds! It takes practice to start controlling your thoughts. But I want to help you get started.

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Here are a few new thoughts or affirmations that you can use to increase your willpower around snacking.

• I’m strong enough to eat the foods that will help me reach my goals.
• That sounds good, but it’s not in alignment with my goals.
• I’ll have that later if I’m still craving it.
• I’m in charge here, and I’d rather have something that fills me up.
• I’ve already made a plan, and this food isn’t in it. I’ll have it tomorrow instead.
• Chips are great, but they’re not what I need right now.
• I’m listening to my body and while chips sound good, I know that it’s craving something more substantial.

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The key to using these affirmations is picking something that sounds true right now, and building on it.

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Right now, “I’m strong enough to eat the foods that will help me reach my goals.” might not feel true to you. You might feel really weak around snack foods. So try, “I’ll have that later if I’m still craving it.” instead.

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As you get used to thinking, I don’t need that snack food/craving food right now, you’ll grow into some of the stronger affirmations. Taking this bit by bit is how you’re going to create the willpower to stop mindlessly snacking!

How will we do that?

Set boundaries around snacking to increase your willpower

Now that we’ve covered the mental part of willpower, I want you to start creating physical boundaries so that you can implement your willpower!

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I want to start with food accountability. When we first started talking today, I mentioned how you may have done a kitchen clean out, stopped buying snacks or treats, you get it. Those things didn’t work for you because you thought you needed to restrict your access to snacks.

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But you don’t.

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Weight loss and general health aren’t about restriction, it’s about moderation. Being able to enjoy things like chips, cookies, ice cream, whatever you love without having to eat it all.

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When I started macro tracking with my own macro coach, she told me to include a treat in my day. And it stunned me.

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I thought I was supposed to sacrifice everything to lose weight. I thought losing weight should be difficult and as close to miserable as you could get.

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I thought I needed to eat salads, boiled chicken and broccoli for every meal.

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When my coach told me to eat a bagel or have an ice cream sandwich (my favorite treat at the time) it didn’t sound right.

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But the truth is that all those restrictive diets I’d done for YEARS hadn’t gotten me any close to my goals. So I was willing to try something new and I had the ice cream sandwich.

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But, and this is key, I made it work within my nutritional boundaries.

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I didn’t eat 5 ice cream sandwiches. I didn’t avoid them until it drove me so crazy that I had to binge eat them. I just planned for it.

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And because it was a part of my nutritional plan I was able to enjoy my treat without feeling bad about it AND I lost weight.

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Food accountability is about owning up to your choices and making them fit into your boundaries instead of ignoring the fact that you ate something “bad.”

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And I say “bad” with quotation marks because food isn’t good or bad! Food doesn’t make choices, it’s just food. It’s neutral.

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Yes, some food is more nutritious than others but that doesn’t make it bad. All food has its place in our diets. Sometimes food is just fun and tastes good and that’s ok!

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As long as you’re accountable for it you can have it! And I’ve seen time and time again that the women who hold themselves accountable for their food choices have so much more success than the women who try to ignore or hide it.

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So how do you know what your boundaries are?

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That’s the part no one ever teaches you, right?

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Everyone says “eat in moderation” but what the heck does that mean?

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The hard thing is it’s different for everyone. You have to learn how much food makes you lose weight, gain weight and maintain weight. And then you can make choices that fit into those boundaries.

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I can’t tell you right now exactly how much you should be eating because there are so many factors that play into that. (Height, weight, exercise levels, age, gender, dieting history, Mindset, old habits thoughts and patterns etc.) But you can learn more about your nutrition needs inside my program, Macros Made Easy, or if you prefer a DIY method, check out my ebook!

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Learning about your nutritional needs is one of the most beneficial things you can do for your health! Especially if you’ve been dieting for years and you’re still struggling to reach your goals!

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The coolest part about learning what your nutritional boundaries are is being able to enjoy foods you’ve deemed bad or off-limits!

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I had a client who loved Wheat Thins crackers, but along her health journey she decided she couldn’t eat them because they were “bad.” But after being in my program she learned that Wheat Thins weren’t bad, she just didn’t understand how many to eat or how to fit them into her diet.

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Now they’re always stocked in her pantry and she can eat a few as part of her lunch without feeling bad about it! She’s able to reach her goals and eat the food she loves.

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If you are tired of restricting your favorite snacks but still want to lose weight, let’s chat! Schedule a Healthy Mama Blueprint call and together we’ll discover your nutritional boundaries!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

Being a mom is amazing. I love it. But if we could get super honest for a minute, there are a few things that have been difficult about being a mom, and losing my libido was one of them. It’s hard to feel sexy and in the mood when you’re knee-deep in dirty diapers, sleep-deprived, and don’t recognize your body anymore.

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When I first started losing weight, looking good naked and improving my libido were at the top of my list. I was so tired of feeling fluffy and frumpy. I wanted to feel strong and confident again.

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And while losing weight, and putting on muscle helped me look better it didn’t completely fix my desire problems. So, I did what we all do, I hopped on Google and searched “how to increase my libido.”

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I got lists and lists of things to eat to improve my drive; like dark chocolate to increase endorphins and beets to increase blood flow.

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However, upon further research, I was going to have to be eating chocolate and beets by the truckload to see any benefits.

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When I realized that adding a few libido-boosting foods into my diet wasn’t going to do the trick, I gave up on Google and went to get real help.

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I got together with my friend, Dr. Kris Wallace, a naturopathic physician who specializes in balancing hormones in men, women and adolescents, and we found four proven strategies to increase your libido - no aphrodisiacs needed!

1. Make sure your hormones are in order

Tricks and hacks only go so far. If you want to increase your libido then you need to know what’s going on inside your body. That means going to the doctor and having your hormones tested.

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Testosterone is the most common cause of low libido in women. If your testosterone is low, or any other essential hormones, your doctor can help you find the right solution.

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I do recommend working with a naturopath because, in my experience, naturopathic doctors aren’t looking to give you a quick fix. They want to help you understand your body and will help you get to the root of the problem.

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Once you’ve gotten a plan from your doctor to rebalance your hormones, you can implement these behavior changes that will also improve your sex drive.

Have a heart-healthy diet

Diet plays a huge part in your overall health and sexual drive. If you want to have a healthy libido, then you need to be focusing on more than aphrodisiacs. You need to have a healthy diet all the time! I’ve narrowed down three areas of your diet that can improve your sex-life.

Omega 3 Fatty Acid

Fat plays an important role in balancing hormones. This is why getting enough fat is essential to a healthy sex drive. Omega 3 Fatty Acids, a type of fat, have been shown to help men and women improve sexual desire.

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Omega 3’s reduce inflammation and oxidative stress in the body. Inflammation and oxidative stress cause damage to blood vessels and nerves necessary for sexual function.

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Most people use supplements to reach their Omega 3 goals, but it’s also naturally found in fish.

Fiber

Fiber is great for keeping you regular, but did you know that it can help improve the three biggest sex-homrones: estrogen, DHT and testosterone too?

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Fiber helps bind a molecule called the sex hormone-binding globulin to estrogen, DHT and testosterone. When fiber binds to the globulin, it leaves behind more testosterone which increases libido!

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Fiber is found in carbs like leafy greens, beans and lentils, fruits and berries, vegetables, oatmeal, and other whole grains. Which means you need to be eating complex carbs as a part of your healthy diet!

Protein

Protein can help increase testosterone levels and like fiber, protein binds to the sex hormone-binding globulin.

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Chicken, beef and pork are all great sources of protein. Vegetarians can also find nutrients to improve libido in whole grains, and dairy products like milk and cheese.

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When you aim for a balanced diet, you’ll see that your hormones stay at optimal levels and your libido will increase.

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In honor of Valentine’s Day coming up, I wanted to create a healthy, libido-boosting dinner menu! So I put together a free guide with three different dinner options. You can grab it in my free Facebook group, Busy Mom Simple Nutrition.

2. Get enough sleep

Another huge part of a healthy libido is getting enough sleep! Sleep is usually one of the first things busy moms give up to do everything else on their plates, but if you want to feel sexier, you have to start prioritizing it!

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Sleep plays a vital role in sex-drive because when we’re sleeping, our bodies are repairing themselves and our hormones are recouping!

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If you know that you’re lacking in sleep, then create a bedtime and a bedtime routine for yourself! Plan out when you need to go to wake up and then plan your bedtime backwards from that. Make sure you’re allotting at least eight hours of sleep and then stick to that bedtime!

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One hour before your bedtime you should start your bedtime routine. I recommend turning off all of your electronics, or at the very least wear blue-light-blocking glasses if you must look at electronics.

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You can also include the following activities in your nighttime routine:

• Stretch
• Read a book
• Take a magnesium supplement (helps with restlessness and insomnia)
• Meditate
• Get ready for bed (brush teeth, wash face, take a shower, etc.)
• Journal

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Winding down before bed can help you sleep better and signal your body that it’s time to relax and rest.

3. Reduce stress

Finally, stress is one of the biggest causes of hormone imbalances and decreased libido. To reverse that, look for the stressors in your life and remove what you can. Then, you need to learn how to healthily deal with any stress that you can’t remove from your life.

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Supplements and vitamins can help you reduce stress. One great vitamin to include in your diet is Vitamin C. According to Psychology Today, “People who have high levels of vitamin C do not show the expected mental and physical signs of stress when subjected to acute psychological challenges. What's more, they bounce back from stressful situations faster than people with low levels of vitamin C in their blood.”

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Another amazing tool to help with stress and your overall mindset is a gratitude journal. Practicing gratitude can help you see the good in your life, even when it is stressful! It can also help you see the good in difficult situations.

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Finally, if you’re feeling stressed in the moment, move your body! As Elle Woods said, “Exercise gives you endorphins, endorphins make you happy, and happy people just don’t shoot their husbands.” Elle is 100% right! Going for a walk, dancing in the kitchen or heading to the gym can help you cope with stress!

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I’ve been using these strategies for years and they’ve been the best way to reignite the woman I used to be!

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Remember, living a healthy life is about more than just looking good. You should feel good in your body and if you don’t, then you deserve to get help! (Plus, I’m sure if you tell your hubby that you’re trying to increase your libido he’ll be super supportive!)

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If you want help improving your diet so that you can feel better and sexier, then let’s chat! Schedule a healthy mama blueprint call to get help designing a diet that can improve your libido!

Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Welcome to another where we explore the challenges and triumphs of motherhood and find balance in our lives with our health and weight loss and nutrition.

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In today's episode/ session it's all about breaking free from the Martyr Mom mentality and prioritizing your needs as a mother.

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A few years back, I had a client named Suzanne who struggled with guilt when it came to spending money on herself. She was caught in the cycle of Martyr Mom syndrome, sacrificing her own needs to make others happy. Suzanne's story is a powerful example of the transformation that can happen when we prioritize self-care.

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So, what is Martyr Mom syndrome? It's when you give up everything for your kids, spouse, or others, neglecting your own well-being. Suzanne, like many others, grew up witnessing the women in her family selflessly giving everything they had. It took joining my program for Suzanne to realize that neglecting her own needs was affecting her health, particularly her struggle with weight.

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In an honest moment I had with Suzanne and with her permission I will share what she told me she said: "I've had so many mind-blowing realizations about how I treated myself. The shift I've made in just a few weeks has not only helped me but improved my relationships because I'm giving to myself as well."

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Suzanne's experience highlights the importance of letting go of the Martyr Mom mentality. It's not about sacrificing everything; it's about finding a balance that benefits both you and your family.

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Martyr moms often wear themselves down, feeling unappreciated and overwhelmed.

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Which then makes us bitter and cranky with the people we want to help and love on and please the most.

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Instead of being a martyr mom, it's crucial to put your needs at the top of your list. Think of it like the safety instructions on an airplane – secure your oxygen mask first before helping others. You can't care for your family if you're running on empty.

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I want to ask you a question…Have you ever considered what your needs are? Have you ever asked yourself this question or more importantly have you taken the time to listen? When we don’t know we do things we don’t even realize we are doing to cope when our own needs are not being met. We Self-soothing with food or shopping or we yell and allow bursts of anger to come up so that we can feel temporary relief. My sweet friend if that is you it's time to address the root problems.

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How? Well let’s focus on three key areas: nutrition, mindset, and physical health.

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Host: Now, let's delve deeper into the three key areas that can truly transform your life when you prioritize them: nutrition, mindset, and physical health.

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1. Nutrition: Fueling Your Body Right**

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When we talk about nutrition, we're not advocating for strict diets or deprivation. Instead, it's about understanding what your body needs to function optimally. Consider it as providing the right fuel for your engine. Are you nourishing yourself with wholesome, nutrient-rich foods that sustain your energy throughout the day? Making informed choices about what you eat can have a profound impact on your overall well-being. Are you eating too much, too little? Do you know or are you in survival mode and eating the scraps before the next task? In my macros made easy program we get to the nitty gritty on this so you know for certain you are showing up in big easy for yourself ways that will have a long-lasting effect on your health.

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Mindset: Shifting Perspectives**

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Your mindset plays a crucial role in how you navigate the challenges of motherhood. It's not just about positive thinking but understanding and reshaping deep-seated beliefs. Many mamas, like myself and Suzanne, used to self-soothe with temporary fixes like food or shopping. Shifting your mindset involves addressing the root problems, embracing self-compassion, and fostering a positive outlook on your journey to well-being. Having tools to bring yourself back to base when old patterns creep in is key but also having deep compassion for yourself when you are in the rut and trying to figure it out

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1. Physical Health: Investing in Your Body**

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Physical health extends beyond just the number on the scale. It's about embracing a lifestyle that promotes strength, vitality, and longevity. Prioritizing sleep, hydration, and regular exercise are foundational elements. Remember, you can't pour from an empty cup. Taking care of your physical health ensures you have the energy, STRENGTH and resilience to tackle the demands of motherhood.

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The synergy of these three areas creates a holistic approach to self-care, allowing you to thrive as a mama while setting an empowering example for your family

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So, whether it's making mindful choices in your diet, reshaping your perspective, or investing time in your physical health, know that each step you take is a powerful stride toward becoming the best version of yourself.

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Investing time and effort into understanding these areas can lead to transformative changes. I've been there myself – from a run-down mom surviving on dino nuggets to a strong mama prioritizing sleep and water ans self awareness.

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Taking care of yourself has a ripple effect on your family. When you prioritize your health, you set an example for your children and create a positive shift in your family dynamics.

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Chelsea: "My entire demeanor has changed, everything has been more positive. My husband noticed a shift in my energy and attitude. He said, 'Babe, I think you need to keep going. Let's do it!'"

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Our families want us to be happy and love ourselves. It's not usually them stopping us; it's often our own limiting beliefs. It's time to say yes, give ourselves permission to invest in our health, and seek support if needed.

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If you're struggling and need guidance, consider investing in a coach. I had my own coach, and it changed everything for me. Now, I offer the Macros Made Easy program to address the unique challenges busy mamas face.

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Thank you for joining us on this journey to prioritize self-care and break free from the Martyr Mom mentality. If you're ready to learn what healthy looks like for you, schedule a Healthy Mama Blueprint Call. Until I see ya next week be well and I’ll chat with ya soon!

Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

You know that saying, “When you fail to plan, you plan to fail,” I completely believe that. When I talk to busy mamas who want to improve their health, they say they will do just about anything to lose weight, but when I ask them about meal planning, they say, they can’t meal plan. Most people think meal planning takes too much time and isn’t worth it, but I have an easy 3-step meal planning system that saves busy mamas so much time and it helps them lose weight!

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And I get it, mama, when you start meal planning it can feel so overwhelming. These are a few of the biggest roadblocks mamas have told me that they run into with meal planning.

• It’s too time-consuming
• You can’t get your family to agree on one meal
• You don’t feel like eating what you planned
• You don’t have the ingredients to eat what you planned
• You can’t think of a single thing to make

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I used to have these problems too! Then, I implemented my backward meal planning system and now I spend maybe 15 mins a week planning meals and grocery shopping. That’s it! It’s so simple and quick that it’s easier than not meal planning.

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This system is one of the first things I teach my Macros Made Easy clients this system and it makes losing weight infinitely easier!

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“The biggest ‘aha’ moment is planning dinners first, and working backward from there. I don’t have to eat a separate meal from my family.”

• Joanne Mcmillen

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Mama, I want to give you this system for free so that you can reach your health goals too! When you couple this meal planning strategy with macro tracking it makes the biggest difference in your health and weight loss!

Plan your whole day - but start with dinner

When you think of meal planning, you usually just think about planning dinner, but I want to talk about planning for your entire day.

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Making a daily meal plan doesn’t have to be overly complicated! I plan out my meals just one day before - with the exception of dinner. Once a week, I plan all of my dinners because dinner is usually my biggest meal and I want to make sure it fits into my daily meal plan.

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It’s super important to me that my family all eat together and that I don’t have to cook separate meals. By knowing what dinner is, I’m able to plug that in and then plan the rest of my meals around it.

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After I’ve planned my dinner, then I go back in and plan the rest of my meals and snacks for the day.

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If you’re macro tracking, this is the best way to meal plan! If you’re not macro-tracking but are just looking to eat healthier, I still suggest planning your meals like this because it saves you so much time!

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A lot of mamas don’t make meal plans and then spend countless hours worrying about what they’re going to eat. I used to do the same thing and it was exhausting! Until I started meal planning I didn’t realize how stressful it was to go without a plan!

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If you start planning your meals you’ll be able to build healthy meals and you won’t fall victim to mindless snacking, or ordering Doordash because you don’t know what else to do.

How to put a healthy meal together

One of the biggest reasons people quit eating healthy is that it’s too hard! Trying to find healthy recipes or cooking a complicated meal every night is too much work! Which is why I don’t recommend that to my clients!

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In macro tracking, there aren’t good or bad foods. Which means you don’t have to eat certain foods to be healthy. You don’t need a new cookbook or a bunch of pinned recipes that claim to be healthy. You can eat the foods you like! So I always recommend eating food you’re already used to, and just tweak how you plan your meals.

Start with protein

Start your meal planning by choosing what proteins you will serve for the week. Here’s the key to making your meal-planning process simple: only pick 2-3 proteins for the week!

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You’re still going to have a protein at every meal, but by choosing just 2-3 different types of protein, you’re going to make your prep work so much easier!

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Instead of preparing a different protein each day, you’ll bulk-cook your proteins and then add different seasonings or sauces to them depending on the meal. Bulk cooking is going to save you so much time in the evenings as well! It’s been a game changer as a busy mom who is running around from the time school ends until bedtime.

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Let me show you one of my meal plans so that you can see how I bulk-prep my proteins and still have variety throughout the week.

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Say you choose pork, chicken and shrimp for your proteins. Here are the meals I would make with those proteins to switch things up.

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With the pork you could make:

• Shredded pork burrito bowls
• BBQ Pork sandwiches

I’ll use the chicken in

• Chicken shwarma salad
• Chicken shawarma kabobs
• BBQ chicken nachos

Then, I’ll have a shrimp meal:

• Shrimp fajitas

Add sides to complete your meal

Once you have your proteins picked out and you’ve decided what you’re going to make, then it’s time to add sides to create a complete meal.

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When I’m adding sides I like to make sure that I add a fruit or veggie to the meal and a substantive carb. Most people think you need to avoid carbs, but they are incredibly important to a well-rounded meal.

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Carbs are the body and the brain’s first source of energy so we need to have carbs as a part of our diet to feel energized and think clearly. If you don’t like serving processed carbs to your family, that’s totally fine! Opt for whole grains or whole foods, but don’t cut carbs out completely.

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Going back to our protein examples, here’s what I would add to them to make a complete meal.

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Shredded pork burrito bowls:

• Lettuce
• Salsa
• 2% Cheese
• Sour cream
• Tomatoes
• Cucumbers
• Black Beans

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Pork BBQ sandwiches:

• Buns
• BBQ Sauce
• Pepperoncini's
• Alexia Fries

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Chicken shwarma salad

• Butter lettuce
• Tomatoes
• Cucumbers
• Red Onion
• Tzatziki Sauce
• Red Onion
• Feta

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Chicken shawarma kabobs

• Tzatziki Sauce
• Corn
• Squash

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BBQ chicken nachos

• Tortilla chips
• Cheese
• Sour cream
• Avocado/Guacamole
• Salsa

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Shrimp fajitas

• Shrimp
• Seasoning
• Jasmin Rice
• Broccoli
• Mushrooms

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Because I know that this strategy can be such a huge help for busy moms, I want to help you implement this in your families! If you join my Busy Mom Simple Nutrition Facebook group, you can grab a download of my Meal Planning System for free! It will walk you through this process so that you can quickly plan healthy meals for your family! And speaking of family…

How to get your family involved in meal planning & prepping

Meal planning, grocery shopping, and cooking are a lot for one person to be in charge of, so I strongly recommend getting your family involved in the process. Not to that all of these are vital life skills that your kids need!

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Kids are kinesthetic learners so it’s important to get them in the kitchen working alongside you! When involving your family it helps to look at what kids at each age can do to contribute. Here is how your kiddos can start exploring the kitchen safely.

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2-4 year olds

• Setting the table
• Learning to match the silverware as you empty the dishwasher
• Using the salad spinner
• Picking the leaves off fresh herb stems

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4-5 year olds

• Stirring independently
• Greasing pans (with help)
• Assisting with measuring
• Counting

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6-7 year olds

• Dicing and mincing vegetables (use a pairing knife and start with soft foods like strawberries)
• Peeling raw potatoes with a peeler
• Slicing and scooping avocados
• Draining and rinsing canned beans
• Pouring liquids into containers

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8-9 year olds

• Using a pizza cutter or can opener
• Scooping batter into muffin cups
• Using the stand mixer
• Skewering food
• Make sandwiches and wraps
• Chopping most foods

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10-12 year olds

• Cook a full meal
• Use the Air-fryer
• Use a griddle
• Follow Recipes on their own
• Chop most things
• Use a cheese grater
• Choose produce at the grocery store

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I also like to have each of my kids choose one meal a week. This helps them learn how to build a healthy meal and it ensures that there’s at least one meal they like during the week.

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Having your kids (and spouse) help you with this is a win-win. It takes a lot of the burden of feeding the family off of you and it prepares your kids for the day when they become adults and need to do this on their own.

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Planning healthy meals for your family doesn’t have to be overly complicated. You don’t need a new recipe. You just need to do it! Meal planning can be one of the biggest obstacles for busy moms, but I know that if you use this system it can change everything!

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And if you’re ready to include macro-friendly meals into your life to start losing weight without giving up your favorite foods, then let’s chat! Schedule a Healthy Mama Blueprint call with me so we can set goals and get you started on a real lifestyle change instead of another diet.

Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

If busy mamas want to hit their weight loss goals they just have to do one thing! Be more selfish!

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Did alarm bells just go off in your mind? NO! NO! NO! I have to make sure my kids have what they need! I need to take care of the house! I have to show up for work! I need to pour into my relationship! I don’t have the time or energy to think about myself on top of that!

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All of those are valid thoughts. But the problem is that mamas are too selfless.

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We give, and we give, and we give until we’re left feeling worn out, sick and alone. And that’s not how we build a happy life, a happy family or a happy marriage!

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We build beautiful lives by prioritizing our needs, taking care of ourselves and then pouring into the people we love, aka being a little selfish.

Give yourself permission to do something for you.

Before you can achieve your weight loss goals you need to give yourself permission to do something just for you.

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I love the idea of getting healthy for our kids. It’s a huge part of my mission with my business, but you also have to be willing to get healthy for yourself.

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Because at the end of the day, you’re the one living in your body. Your kids don’t have to deal with you feeling uncomfortable in your jeans. But you do. Your spouse doesn’t have to deal with the gross, bloated feeling you have when you overeat. But you do.

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At the end of the day, you need to give yourself permission to get healthy for you.

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And Mama, if you’re struggling to give yourself permission to put your needs first, then I’ll give it to you.

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It doesn’t make you a bad mom, or wife, or friend, or daughter to put your health first. In fact, I’d argue it makes you a better mom, wife, friend, daughter, etc.

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One of my favorite analogies for this is what you hear on the airplane. Before any flight, the flight attendant will tell you that in case there is an emergency an oxygen mask will drop down. You should always apply your mask before helping other passengers with theirs - including children.

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When we hear these instructions, we know why they say that. Because if you can’t breathe and you pass out then, you can’t help someone else! You have to be able to breathe to take care of the people around you.

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And Mama, that applies to every other aspect of your health. You can’t take care of everyone else around you if you’re unhappy, or you don’t feel good!

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However, once you do feel good, once you’re confident in who you are in your health, then you can show up better than ever for the other people in your life.

Be selfish enough to stay committed

It’s one thing to say you’re willing to prioritize your health, but it takes effort and mindfulness to stay committed to your health. And honestly, staying committed is a huge struggle for women, especially busy moms!

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One of the biggest roadblocks I see my clients hit, is prioritizing their nutritional goals when other people interrupt their plans. That could be your family asking to eat out, being invited out with friends, or having someone drop a treat by your house.

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A lot of women struggle when someone else asks them to abandon their plans and join theirs instead because they want to make everyone else happy.

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They’re being selfless.

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But then they go out to eat, and they end up overeating or eating something that they know is going to hurt their goals. And they come home and are frustrated, disappointed and ashamed because they didn’t stick to their goals.

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They were selfless. They did what everyone else wanted. And they’re left feeling sick because they ate something that wasn’t great for them. Or they’re disappointed because they didn’t get to do what they wanted.

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Which is why it’s OK to be selfish with your health!

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It’s OK to say no to people when you don’t want to go out! It’s OK to go out with your girlfriends and not drink if it’s going to take you away from your goals. It’s OK to not eat something that doesn’t align with your nutritional boundaries.

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No one else has to live with the consequences of your nutritional decisions, but you do, so be selfish!

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Being selfish doesn’t mean that you can’t eat out or have any treats ever again. Inside my Macros Made Easy Program, I teach busy mamas how to handle these situations so that they can enjoy their food and still stick to their health goals.

Focus on your mindset to reach your goals

I want to leave you with one last thought because as mamas it’s easy (and a lot of times expected) to give up what we want to accommodate others. The best way to be comfortable with being selfish is to focus on your mindset.

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Living a healthy life is 20% nutrition and 80% mindset. And it’s the piece that is left out of traditional diets! But it makes the biggest difference!!

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One of my clients, who is a mindset coach herself, noticed the same thing.

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“Mindset Matters! The people who I have seen have the most success in my 2.5 years of being in the program are the ones who figure out early on that it’s not about the food.”

-Nicole Turner

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The way we think and feel about ourselves, our food, our choices, our families, our responsibilities all dictate how healthy we are. And if you ignore all of that, then you’re never going to reach your goals.

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But if you have tools to help you address your thoughts and work through your feelings you’re not just going to reach your weight loss goals, you’re going to become an amazing mom, wife, friend, daughter and woman.

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That’s why I want you to be a little more selfish.

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And a lot of times being a little bit selfish now, means you’re able to be more selfless later. You don’t have to become self-obsessed to be healthy. But you do have to prioritize your needs and if that’s something you struggle to do, we need to talk.

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I help busy mamas just like you lose weight without feeling shame or guilt. And in turn, I get to help generations live healthier lives. If you want to lose weight, prioritize yourself and still be a great mama, then let’s hop on a Healthy Mama Blueprint Call. We can chat about where you’re at and where you’d like to be! Then if it’s a good fit for both of us, we can get you started on your health journey within a week! Get started by scheduling your Healthy Mama Blueprint Call!

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Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

Are you ready for an unpopular opinion from someone in the health and weight loss industry? I don’t believe that we need to skip events, parties, or traditions in the name of being healthy. Food plays a huge role in our culture and missing out on the holiday treats and drinks doesn’t sound like something I want to do - even when I want to lose weight. Instead of telling myself that I can’t go to a holiday party because I might be tempted to eat something “bad;” I’ve learned how to trust myself so I can enjoy the holidays without overeating or overdrinking.

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Every year, my girlfriends and I have a huge Christmas party. We get together and spend a few days partying and catching up. It’s a ton of fun, but it also usually involves eating and drinking like we’re in college again.

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When I started my weight loss journey, I didn’t want to give up these parties. This meant I either had to say no to eating and drinking with my friends because it wasn’t part of my diet, or I would toss everything out the window and stuff my face. I was either all in or all out.

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And what usually happened was that I would say I was only going to be good and have one drink or one bite of the chocolate cake someone brought, and then without realizing it, I’d downed 4 Moscow mules and eaten three pieces of cake.

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The next morning when I realized what I’d done, I’d beat myself up for falling off the wagon. But then I’d just keep doing it. I’d eat whatever I wanted and feel guilty later. That cycle would last for a few months until I was ready to diet again.

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Having that all-in or all-out mindset wasn’t working for me. It didn’t matter if I was “good” and stuck to my diet because I’d be miserable missing out on the fun my friends were having. And if I was “bad” and enjoyed myself I was miserable because I felt guilty and regretted going overboard. I was so tired of living a life that made me feel bad all the time!

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When I started macro tracking, there weren’t food lists of “good foods” vs “bad foods.” Instead, I learned how to balance healthy food with fun food. I didn’t have to choose one over the other, I could have both!

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Now I can go to my annual holiday party and I just have one drink - because I know that I can and I don’t feel like I have to go crazy! I can have one piece of cake knowing it’s not forbidden. I don’t have to feel guilty about anything afterward! I can enjoy the experiences with my friends, I can enjoy eating good food and go home without an ounce of guilt, shame or regret.

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Mama, I don’t want you skipping out on holiday meals or traditions because you’re worried about gaining weight! That’s no way to live.

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Instead, I want to teach you how to enjoy the holidays while still being able to focus on your health goals.

Eat well before a holiday party

Not overeating at a holiday party doesn’t start at the party when you fill up your plate. It starts when you wake up that morning. The best thing you can do to not overeat at a party is to eat well before the party.

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Most of our favorite holiday foods are higher in fats and carbs, both of which are important parts of a balanced diet, but it puts us out of balance with the three macronutrients: protein, fat and carbs.

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Because we know that one meal is going to be off-balance, I encourage my clients to eat more protein earlier in the day.

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Protein is the slowest burning macronutrient, which means that protein will keep you full for longer. By eating high-protein foods throughout the day, you’ll feel fuller and you’ll be less inclined to stuff yourself at a party!

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One of the best ways to set yourself up for success is to eat a high-protein breakfast. Not only will a high-protein breakfast keep you fuller throughout the day, but when you start your day with protein it influences the choices you make for the whole day!

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A few of my favorite high-protein foods are:

• Eggs - especially egg whites!
• Cottage cheese
• Yogurt
• Tofu (makes a delicious scramble!)
• Turkey bacon or sausage (having a low-fat breakfast meat will leave you more space for holiday treats later in the day)
• Deli meats
• Chicken
• Beans and lentils

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You can still eat carbs and fat before a party but try to choose whole foods over processed foods. Whole foods are going to be lower in calories, and higher in nutrients like fiber so that you will still feel good even if you indulge in treats at the party.

Decide ahead of time how much you’ll drink

The absolute best way to avoid overdrinking at a party is to have a game plan going in!

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Most of the time we don’t overdrink on purpose. We always say that we’re going to “be good” but we don’t define what good is. Then the drinks start pouring and we end up drinking more than we wanted to.

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It’s a slippery slope. This is why I teach my Macros Made Easy Mamas to decide ahead of time how much they’re going to drink.

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Ultimately, I don’t care how much they drink (or how much you drink) but you need to learn the skill of staying committed to yourself. If you say you’re going to have five drinks, that’s cool! Just stop after five. If you only have to have one drink, that’s cool too. It’s up to you.

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But no matter what you choose, you need to stick to that. Not because it will guarantee you don’t gain weight, but because when you set a limit for yourself and then stick to it you build trust in yourself.

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When you get to the point where you only want to have one drink, and your friends are begging you to drink more, you will have taught yourself that you can be trusted to do what you want - not what everyone else wants.

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Despite being adults, peer pressure is still a real thing - especially when it comes to drinking!

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If you want to learn more about how drinking affects your health so that you can make the best decision for yourself, check out this blog about alcohol!

Make smart food choices at the party

It’s easy to eat well and make a plan for drinking at a party, but it’s another thing to make good choices when you’re at the party surrounded by temptation.

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Remember, it’s perfectly OK to enjoy yourself at a party. Don’t let food be your entire focus or you’ll miss out on so much!

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My goal for all of my clients is for them to learn to eat intuitively, but before you can get to that point you have to relearn how to listen to your body and use its cues to start or stop eating.

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Most of us ignore our hunger or full cues until we reach the extremes. As mamas, we tend to cruise past hungry, ignore the hangry signs and are teetering on the edge of starving before we think about food.

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Then we eat, and eat, and eat. We don’t stop when we feel content. We don’t stop when we feel full, We only stop when we can’t even think about putting another bite in our mouths.

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This starving-to-stuffed cycle can get us into trouble when we’re eating out, or at a party, because we don’t recognize the difference between content and overly full. We think we are supposed to feel crazy stuffed to be happy.

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In reality, if we ate when we first started to feel hungry and stopped when we felt content, it would help us avoid gaining weight any time we ate outside of our normal boundaries.

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Before you attend your holiday parties, think about what cues your body gives you when you’re hungry and full. Think about what the two extremes look like. Then choose what cues tell you it’s time to eat and when it’s time to stop.

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While you’re at your holiday party, pay attention to your body. When you have the thought, “Man, I’m getting hungry” start eating! Because you aren’t starving, you’re less likely to grab too much food. Then when you start to feel content - maybe you have the thought, “That was so good, I enjoyed my meal.” - stop eating.

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If there’s still food on your plate when you start to feel full, that’s ok! You can cover it with a napkin, pass it to your spouse to eat off of, or get up and throw it away.

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If alarm bells just went off in your head when I said throw it away, I want you to listen up! It’s OK to throw food away! It’s OK not to finish every morsel of food on your plate. I need you to realize that you don't have to be a human garbage disposal just to avoid being impolite or because you think it’s wasteful.

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Your health is more important than the last few bites on your plate. You aren’t going to feed a hungry kid in Africa by stuffing yourself. You are the one who has to suffer the consequences of overeating. Be kind to your body and don’t feel guilty for putting your needs and your health before anything else.

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If you follow these tips, I know you’ll be able to attend holiday parties without overeating or overdrinking. And as a bonus, you’ll learn how to be more present during the holidays. It won’t be so focused on what you can or can’t eat. It will be about spending time with friends and family and making memories.

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And Mama, that’s what life’s really about. I’ve learned that I want to focus on making smart health decisions not because I want to look good in a bikini, but because I want to be around to make memories with my family for as long as I can.

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If you want more support with your health goals during the holiday season, let's chat! I offer a free Healthy Mama Blueprint call where we can chat about your goals and see if my Macros Made Easy Program would be a good fit for you. If it is, you can start making strides toward your health goals within a week. You don’t have to wait until the new year to get started on your goals. Your health matters now!

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Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

After I had my three kiddos, I set a goal, like most postpartum mamas, to get my body back. It was a long journey, but not only did I get my body back, but I also pushed it further than I ever had before. I even competed in a body-building competition and was told countless times how amazing I looked. The problem was that underneath it all, I still wasn’t happy with my body.

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For generations, women have been unhappy with their bodies. It doesn’t matter if we’re skinny or fat, we’re constantly told that our bodies aren’t good enough. And we repeat that back to ourselves. No matter how much weight we lose, or how skinny we look, it’s never enough.

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And it took me losing a ton of weight, constantly pushing myself in the gym, and tracking every gram of food that I put in my mouth before I realized that being healthy isn’t about the food. It’s not about the gym. It’s not about being skinny. It’s not about the number on the scale.

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Women are frustrated with themselves and with diet culture because they don’t realize that being healthy is about happiness. It’s about how we look at ourselves and how we talk about ourselves. And no number on the scale can give us that.

Food and exercise aren’t the biggest factors in health

When I was preparing for my body-building competition, I was meticulous about what I ate and how much time I spent in the gym.

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And from the outside everyone assumed I was the healthiest I had ever been. I was super ripped. I had an amazing six-pack. I had big, lean biceps. I looked like I had it all, but I was probably the most unhealthy that I had ever been.

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I was so consumed by my food and workouts that it led to really unhealthy behaviors. I would have huge binge sessions, where I’d spend $100+ on fast food, eat it all and then hide the wrappers so no one would know.

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After the competition, I was supposed to start working my way up into eating more food, but I didn’t want to because I was so focused on how I looked. I couldn’t give up the abs I’d worked so hard for. I needed them to prove that I was good enough. That I was strong enough. That I deserved to be in the weight loss industry at all.

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When I started dodging calls and texts from my coach because I didn’t want her to know what I was going through, it hit me that I was headed down a dangerous path.

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Maybe you haven’t been through a body-building competition, but I bet you can still relate to my story.

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Maybe you’ve set a goal to lose weight, but it was hard and when things got too hard, you went to food to make yourself feel better. But you didn’t tell anyone. You hid the evidence so no one could be disappointed in you.

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Maybe you dodged the question from your family or friends about how your diet was going.

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Traditional diets focus so much on food and exercise. They tell us that we have to burn more and more calories so that we can lose weight. And we keep trying and keep trying, but it’s not working!

It’s not working because that’s not what it takes to be healthy.

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That’s not even helpful advice if you want to be thinner!

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Your body has one main focus: to keep you alive.

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It doesn’t care if you want to weigh 135 pounds. If it feels like it’s not safe it will hold onto every ounce of food you give it to sustain life. And if you’ve been dieting for years, then cutting calories isn’t going to do it anymore.

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Your body needs to know that it’s safe and you can show it that it’s safe by giving it a consistent amount of food.

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That might mean moving out of a calorie deficit. That might mean not restricting during the week and binging on the weekends. I don’t know what that means for you, yet.

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But I do know how to help get you and your body out of stress mode and into safe mode so that you can eat more, and still lose weight.

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There’s a way to balance your food so that your body recognizes that it’s safe to start burning fat again. And I want to help you with that because it’s a really important part of your health, but it’s only half of the solution to weight loss.

Loving yourself and your body unlocks fat loss

It took me a while after my body-building competition to realize that even though my abs were awesome, they didn’t define my worth and I was just as good of a person with or without them.

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This realization didn’t happen overnight. It came through a lot of mindset work.

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When I dove into weight loss, I thought if I just found the right diet I could do it. With my athletic background, that was true. I knew how to push myself to achieve success. But even when I hit the perfect physique or the number on the scale I’d been pursuing for years, I discovered that’s not what I was actually looking for.

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I was looking for acceptance and love from myself. But that doesn’t come through dieting or even reaching a goal.

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Self-love and acceptance come from changing how you think and feel about yourself along the way - not just when you get there.

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When I added in mindset work it unlocked the results I was looking for!

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I’m no longer at the same weight, muscle mass or fat percentage as I was when I was body building, but I’m so much happier.

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Instead of fighting my body for a number on the scale, I know what weight feels good for me. If I want to shed a few pounds, for a trip or a photoshoot, I have strategies to help me to do that.

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And I have strategies that help me process days where the scale goes up a little (like when I’m leading up to my period, or on a day I over ate a little bit.)

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But having the knowledge and mindset tools I teach inside my Macros Made Easy Program, helps me remember what’s most important to me, me! And it’s not a number on the scale.

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Mama, if you’ve been on a weight loss journey and you feel like no matter what you do, you’ll never reach your goals or feel comfortable in your skin, then I want you to reevaluate your goals. Is the number on the scale the most important thing or is loving yourself more important to you?

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If loving yourself is your true goal, then we need to work on your mindset while helping you develop healthy eating habits. I offer a free Healthy Mama Blueprint call to anyone who wants to learn how to combine macros and mindset to achieve their goals, and I think it would be a good fit for you. Schedule a call if you want to love yourself more, eat more and still lose weight!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama,

Normally, I like to keep things positive around here. I like to give busy mamas helpful tips for leading a healthy life, but today, I want to switch things up. Today, I want to show you some of the most ridiculous pieces of advice for a healthy Thanksgiving that I’ve seen on the Internet. I found three things you absolutely don’t need to do to have a healthy Thanksgiving Dinner!

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I will help you rework this straight-up bad advice into actual healthy advice so that you can have a healthy and fun Thanksgiving that doesn’t feel restrictive!

But, one quick note for you before we dive into the bad advice. It’s OK if you don’t want to have the healthiest Thanksgiving! It’s OK to enjoy holidays - that doesn’t make you unhealthy. It’s just one day. Just like eating salad for one day won’t make you healthy. Enjoying Thanksgiving won’t make you unhealthy.

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You can enjoy all the food on Thanksgiving and still be a happy, healthy person! In fact, that’s what I do! I don’t track my food on Thanskgiving because I’ve spent so much time learning how to eat well every other day of the year! And that knowledge helps me enjoy Thanksgiving without gaining weight.

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Do you remember in high school when your English teacher would teach you a grammar rule but then show you how you could break that rule in certain cases? But when you asked her why you had to do it the “right” way, she would say, “You have to understand the rules before you can break them.”

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That’s exactly what it’s like to live a healthy life! You can’t just go around eating whatever you want any day of the week. You have to learn what the “rules” are before you can break them. Once you understand how to nourish your body, how food and alcohol affect your body and how to get the scale to do what you want it to, then you can have fun with your food!

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Now let’s get back to the bad advice - and what I recommend doing instead!

Bad Advice #1: Serve mashed cauliflower or swap out unhealthy food for healthier ones

Mama, let’s get one thing straight, you never have to eat a food you don’t like in the name of health! And this applies double on Thanksgiving!

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I love a good Thanksgiving dinner swap (I have lots of great ideas if you need them) but if you don’t like mashed cauliflower, don’t serve it! And that goes for any “healthy” swaps.

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Instead of forcing yourself to eat food you don’t like, I always recommend picking your non-negotiables and then swapping or not having food that you’re not as excited about.

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For example, if your favorite food is mashed potatoes, then have them! But if you’re not a fan of green bean casserole, swap that out for plain green beans or a different veggie that you like! You don’t have to waste calories on foods you don’t like, just because it’s a tradition!

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Just because a swap is “healthier” it doesn’t mean you have to use it! Instead, prioritize the foods that are important to you and swap or leave out the foods you don’t care about!

Bad Advice #2: Spend hours in the gym working off what you ate

I am a huge fan of working out! I was a two-sport college athlete and still love going to the gym every day, but I don’t do it to “work off” what I ate. I do it because it makes me feel good to move my body.

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The same idea applies on a holiday. You don’t need to restrict your food before a holiday meal and you don’t need to workout crazy hard to “afford” to eat Thanksgiving dinner!

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You can eat Thanksgiving dinner with or without working out on Thanskgiving day. That doesn’t make you good or bad.

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Now, is it a good idea to move your body when you know that you’re going to be eating more than normal? Of course! Movement is amazing for your health. But I don’t want you using movement as a form of punishment or to “undo” what you’re eating. Move to be healthy, not because you were “bad!”

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I like to find ways to move that are fun on a holiday. It could be going for a family walk or bike ride. It could be playing touch football with friends. Or signing your family up for the local Turkey Trot (or creating your own!)

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However, you choose to move your body, make sure it’s fun for you! That’s the best way to ensure you’re enjoying movement instead of punishing yourself for what you’re eating.

Bad Advice #3: Wear restrictive clothes so you don’t overeat

Mama, I’ve saved the best for last. I absolutely hate this piece of advice: wear restrictive clothes so you can’t overeat. Cue the biggest eye roll. If you want to make yourself feel bad about anything you eat, then do this, but if you want to feel good in your skin and your clothes, then toss this piece of advice in the trash where it belongs!

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I never want you to feel guilt, shame or regret about your food choices. Because guilt, shame and regret don’t get you to your goals! If they did, we’d all be skinny, fit, supermodels because we know how to feel bad about ourselves. Instead, I want you to freaking love who you are.

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So, Mama, please wear clothes that make you comfortable. If that means dressing up in a cute dress and putting on your favorite boots, then do it! If you prefer to wear joggers and a Thanksgiving t-shirt so you’re comfortable no matter how much you eat, that’s cool too!

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Instead of relying on how your clothes feel to not overeat, I want you to pay attention to your full and hunger cues. This can be difficult because most of us have trained ourselves to ignore our full and hungry cues. So I want you to start practicing this leading up to Thanksgiving.

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Grab a piece of paper and put a zero in the middle, then on either side of the zero, write each number from -10 to 10.

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You’re going to assign each number a feeling or trigger of your hunger.

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Zero is going to be your neutral zone. You’re not hungry, you’re not full, you’re just perfectly content.

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Positive 10 is going to be you’re beyond stuffed. You can’t even think about food or you’ll burst at the seams.

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Negative 10 is going to be you’re starving and you can’t wait another second or you’re going to eat your own arm.

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The goal is to live between two and negative two. Typically, I think of positive two as I’m satisfied and content. I’ve eaten enough to not be hungry but I’m not crazy full either. Negative two is where I’ve noticed I’m getting fairly hungry and I need to start making food.

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If I go beyond negative two, I know that I’m going to be too hungry to make smart food choices. And if I go beyond positive two I’m going to need to unbutton my pants so I don’t pop. The 2 to -2 is the perfect range to enjoy my food without going overboard either way.

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When you start to feel full, you can take your plate to the sink, cover it with a napkin or just get up from the table so that you don’t keep munching.

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If you apply this idea to your Thanksgiving eating you’re able to enjoy your food without going too crazy and you can be comfortable in whatever you choose to wear.

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Mama, I want you to have a wonderful Thanskgiving! I hope that using some of these tips will help you focus on family and memories instead of food. Because at the end of the day, that’s what Thanskgiving is about!

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If holidays like Thanksgiving get you overly focused on food or stress you out, then let’s talk. I’m helping mamas learn how to be in control of their food so that they can enjoy the holidays. If this sounds like something you’re interested in, schedule a free Healthy Mama Blueprint Call with me!

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If my program is a good fit for you we can get you started this week and you’ll lose weight over the holidays instead of gaining - all without feeling restricted!Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources

Mama, are you thinking about the holidays yet? I seriously can’t believe we’re already heading into the holiday season! It’s crazy. There’s so much to plan and do during the holidays, but one thing most women aren’t thinking of during this time is their health.

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Well, that might not be exactly true. We’re already aware of how all the Halloween candy, Thanksgiving sides and Christmas treats are going to make us gain weight. And in the back of our minds the stress is building up around that, but what we don’t think about is how we can prevent holiday weight gain altogether!

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We don’t think about avoiding holiday weight gain because we also think that means we have to say no to all of the fun foods that we associate with the holidays. And, Mama, I get that! I love me a Twix on Halloween. I always have my mom’s mac and cheese at Thanksgiving. And I wait all year for this one Christmas party where me and my friends party all night! I don’t want to give any of that up.

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And I don’t want you to either.

I don’t want you to miss out on the food, or the memories, or any part of the holiday season! Those are special times, and a healthy life doesn’t mean you have to be a recluse or say no to everything that brings you happiness - in fact, I’d argue that’s a pretty unhealthy life!

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Instead of living in the two extremes: I can’t eat anything good if I want to be healthy or I’m going to eat everything because YOLO! I want you to learn how to explore the middle ground.

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And the absolute best tool I have for finding that middle ground is getting in touch with your future self.

Get in touch with your future self

If I just freaked you out and you thought, ok this lady’s a little too woo-woo for me, I want you to give me one more minute to explain!

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I promise this isn’t as weird or woo-woo as it sounds. Have you ever daydreamed about where you’ll be in the future? Have you pictured what you want your life to look like? What your family looks like in 5, or 10 years? Your career?

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If so, you’ve gotten in touch with your future self! See, not that weird!

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Now, I just want you to apply that to your health.

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If in 2, 5, or 10 years you were the healthiest version of yourself what would that look like?

• What would you like to eat? (It’s ok if your answer isn’t salads!)
• How would you move your body each day?
• Would you like to be able to be on the floor with your kids, or hiking mountains with them?
• How would your marriage or relationships look?
• What are the words you’d use to describe yourself when you looked in the mirror?

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And this is a big one: What would success in your health look and feel like? How would you know when you’ve “made” it?

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When you start answering these questions you can shape the future you. And it propels you into the next step: having the answers to all your problems.

Use future you to solve your problems.

There are always two versions of you. The Now You and the Future You.

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Now You is where you’re at right now, obvious right? Now You might feel broken, frustrated or annoyed that no matter how hard she tries she can’t seem to figure out how to reach her goal weight, or even just feel good about what she eats.

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Now You doesn’t know the answer or even where to turn for answers!

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And then, there’s Future You. She has accomplished everything you want to. She knows the way. She knows how to overcome every obstacle that Now You will face because she’s already been there!

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Most of us were never taught to look to our future selves for answers, but that’s exactly what we need to do, especially when we’re feeling lost in all the noise we see online about how to eat healthier or what the best workouts for fat loss are.

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Mama, if you’re looking outside of yourself for all the answers to your problems, then you’re never going to reach your goals!

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If you are the problem, then you have to be the solution too.

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That’s why eating the same meals as that Instagram influencer didn’t work. It’s why doing all the TikTok workouts didn’t work. That’s why the pill and shakes have failed too.

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Those weren’t made for you! They were made for someone else.

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If you want to reach Future You, the healthiest version of you, then you have to understand where you’re at, where you want to go and how to fit that into your life.

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You need a custom approach. One that you create - but with some guidance!

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You need a teacher to guide you through and teach you everything you need to know about nutrition so that you have the tools to set up your diet.

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And that’s where the Macros Made Easy Program comes into play! I teach you what nutritional boundaries look like. I teach you how to handle all the twists and turns that you will eventually face along your health journey.

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But then, you lead the charge in choosing what fits into your boundaries! If you want to eat pasta every day, we make it work! If going out for drinks with your friends once a week is a priority, I’m not going to make you cut out alcohol! If you can’t imagine giving up baking cookies with your kids and then enjoying one with a glass of milk, that’s doable!

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When you start finding and creating the solutions to your health you will find a sustainable way of healthy living. And that’s what I want for you! I don’t want you to have to rely on me forever! I’m your guide, and once you’ve learned what you need to learn, then you have the power to take over and lead yourself!

Where do you want to be three months from now?

Let’s pull back a little bit and look at the not-so-distant future. Instead of thinking a few years ahead, I want you to think about a few months from now. In January of 2024, where do you want to be in your health?

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Do you want to have eaten everything you ever craved, drank every drink someone put in your hand, and see a few extra pounds on the scale?

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Or, do you want to have created boundaries that allowed you to eat well, but also didn’t add to your weight gain?

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What is the path Future You would tell you to take?

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If it’s the second path, then let’s talk. You can schedule a free Healthy Mama Blueprint call with me, where we’ll talk about where you’re at in your health and what your goals are. And we’ll see if the Macros Made Easy Program is a good fit for you.

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If it is, then we can get you started within a week so that you can avoid the holiday weight gain without having to deprive yourself over the holidays. If it isn’t the right fit or the right time for you, that’s fine too! I’ll try to suggest something else that fits your current needs.

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Either way, taking the step to book a call can help you start living as Future You - the healthiest version of you. Take that step mama.

Schedule a free Healthy Mama Blueprint Call Here: http://bit.ly/DiscoverySessionKmore

Have a question? Email me here: Krista@KmoreMacro.com

Follow me on IG: @kmoremacro

Join my Busy Mom Simple Nutrition FREE Fb group:
https://www.facebook.com/groups/BusyMomSimpleNutrition

Love Free Resources Go Here: https://theunraveledmama.com/resources