All things nutrition

cookie batter baked oats

Tue, 08 Feb 2022 15:39:34 -0800

INGREDIENTS

1/2 banana 🍌
1/2 oats
1 egg
1/4 cup milk of choice
dash vanilla extract
dash salt
1/4 tsp baking soda
1-2 tbsp protein powder (not ft. in video, but I realized it needed to be a little thicker!!)
chocolate chips (

i love Lakanto - use code KTLEO for 15% off)

DIRECTIONS

blend all ingredients except chocolate chips.
once blended, add them 🍫 chips!!
spray small ramekin w olive oil and pour batter in.
bake at 350 for 7-11 minutes (vibe check periodically!)

VIEW MAKING-OF-RECIPE HERE ON MY INSTAGRAM

zucchini bread

Tue, 07 Apr 2026 17:24:08 -0700

Ingredients

* 2 cups shredded zucchini (packed, not squeezed)

* 1 large egg

* ½ cup unsweetened applesauce

* ¾ cup honey or maple syrup

* 1 tsp vanilla

* 2 tsp cinnamon

* 1 tsp baking soda

* 1 tsp baking powder

* ½ tsp salt

* 2 cups gluten free baking flour *(SEE NOTES)*

* Optional add ins: walnut, coconut, chocolate chips

* Cooking spray

Instructions

1. Preheat oven to 350°F. Line a 9x5 loaf pan with parchment and lightly spray.

2. In a large bowl, whisk egg, applesauce, honey, vanilla, cinnamon, baking soda, baking powder, and salt. Stir in zucchini.

3. Gently fold in flour until just combined.

4. Pour into pan and bake 45-50 minutes, until a toothpick comes out clean.

5. Cool 10 minutes in pan, then transfer to a rack to cool completely before slicing (about 12 slices).

Notes

**can use 1 cup oat flour (recommendation: Bob’s Red Mill high protein oats) and 1 cup GF baking flour, if desired! I did this for a little more protein - delish!*

savory cottage cheese loaf

Mon, 06 Apr 2026 12:01:51 -0700

INGREDIENTS

2 cups (480g) cottage cheese (Nancy's or Good culture)

4 medium eggs

3⅓ cup (300g) oats (Bob's Red Mill protein oats)

3/4 cup (90g) oat flour

1 tsp baking powder

1/2 tsp salt

70g pumpkin seeds (raw)

70g sunfllower seeds (raw)

fat loss, for dummies

Fri, 06 Mar 2026 15:23:28 -0800

Fat Loss Explained So Simply an 8-Year-Old Could Understand It

Imagine your body has tiny energy piggy banks.

These piggy banks are called fat cells. When you eat food and don’t use all the energy, your body saves the extra energy inside these piggy banks for later.

When people say “burn fat,” two important things have to happen.

Step 1: Take the money out of the piggy bank

Your body has to unlock the fat cell and release fat into your bloodstream. Think of this like taking coins out of a piggy bank and putting them in your pocket. Scientists call this fat mobilization. But here’s the important part…

Step 2: Actually spend the money

Now the fat needs to be used by your cells for energy. Your cells send that fat to tiny power plants called mitochondria that turn it into energy.

This step is called fat oxidation.

If step 2 doesn’t happen, guess what? The fat just goes right back into the piggy bank. So real fat loss is always:

1️⃣ Release the fat
2️⃣ Use the fat

The 3 Science Tools That Help With Fat Loss

According to the science explained by Andrew Huberman, three big tools help...Read More

macro-friendly dinner slots!!

Tue, 27 Jan 2026 15:41:37 -0800

Take a "SPIN" using the widget below to determine what to have for dinner!

This ONE protein, ONE carb, ONE veggie...i'll help you with some ideas below:

Potatoes: The Carb That Deserves a Second Look 🥔

Wed, 07 Jan 2026 20:16:06 -0800

Potatoes often get labeled as “just carbs,” but they’re actually nutrient-dense, performance-friendly, and budget-friendly—especially when prepared simply. Whether you choose sweet, russet, red, or Japanese potatoes, they all offer fuel, fiber, and key minerals that support workouts, recovery, and daily energy.

Below is a quick, no-nonsense comparison using a 1-cup cooked serving.

Why Potatoes Belong on Your Plate

Potassium powerhouse → supports hydration, muscle function, and recovery
Magnesium content → helps with energy production and muscle relaxation
Naturally gluten-free & easy to digest
Versatile carb source for fat loss, muscle building, and endurance

👉 Pro tip: Cooling cooked potatoes (then reheating) increases resistant starch, which supports gut health and blood sugar balance.

Favorite Potato Recipes Below:

consistency over perfection

Thu, 18 Dec 2025 12:41:23 -0800

Ever notice how easy it is to start the week like a fitness rocket—meal prepped, workouts planned, water bottle full—only to crash land by Thursday and spiral into “well… I already messed up” mode?

You’re not broken. You’re human.

We’ve been taught to chase perfection in fitness and nutrition: eat perfectly, train perfectly, never miss a workout, never touch a brownie. And when that inevitably doesn’t happen? We throw in the towel.

But what if the problem is NOT YOU? What if it's the mindset?

THE PERFECTION TRAP

Here’s what a perfect week often looks like:

Monday: 100%
Tuesday: 100%
Wednesday: 100%
Thursday: 100%
Friday: 0%
Saturday: 0%
Sunday: 0%

You go all‑in… until life shows up. A missed workout. A late night. A brownie (or two). Suddenly the week feels ruined, and the “screw it, I’ll start again Monday” mindset takes over.

The result? You only showed up 42.8% of the week. Not because you didn’t care—but because perfection leaves zero room for real life.

THE POWER OF CONSISTENCY

Now let’s look at the same week through a consistency lens:

Monday: 80%
Tuesday: 100%
Wednesday: 75%
Thursday: 65%
Friday: 90%
Saturday: 100%
Sunday: 45%

Were all the days perfect? Nope. But you still...Read More

emotional eating

Tue, 16 Dec 2025 17:51:02 -0800

EMOTIONAL EATING | A Simple, Supportive Guide

HUNGER VS. APPETITE

Hunger = your body’s physical need for food.
Appetite = a psychological desire to eat (often influenced by emotions, stress, environment, or food cues).

Emotional eating happens when feelings— not hunger — drive eating choices.

IMPORTANT REFRAME

Emotional eating is not“bad.”
Sometimes food is comfort or celebration, and that’s okay.

It becomes a problem when it:

Leaves you feeling worse (physically or emotionally)
Creates guilt or shame
Becomes your primary coping strategy
Interferes with your health or goals

COMMON TRIGGERS

Most emotional eating is driven by one(or both) of these:

Suppressed emotions (stress, anxiety, sadness, boredom, overwhelm)
Unmanaged stress (busy schedules, caregiving, work pressure, lack of boundaries)

When emotions stay bottled up, foodcan feel like fast relief — but often creates a stress–guilt cycle.

AWARENESS = POWER

recipes from snacks post

Mon, 15 Dec 2025 10:52:11 -0800

>> 5 minute protein pesto dip <<

>> choco chip protein cookies <<

In the meantime...let's schedule a call to see which snacks fit best into YOUR plan and fit YOUR goals 😍

choco chip protein cookies

Mon, 15 Dec 2025 10:48:21 -0800

INGREDIENTS

1 can chickpeas
1/2 c pb powder
1/4 c milk (I used coconut milk)
1/4 c maple syrup
1 tsp vanilla
1/4 c gluten-free flour (can swap with OATFLOUR or ALMOND FLOUR)
1/4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 c chocolate chips (I used Just Date chocolate chips)

INSTRUCTIONS

In food processor or blender, add all ingredients (except chocolate chips) and blend until smooth.
Fold in chocolate chips.
Using an ice cream scooper, scoop the batter out into nine (9) small balls on a parchment paper lined / oil sprayed cookie sheet. (I left them curved and did not pat them down so they would be more chewy and dense. )
Bake at 350F for 10-15 minutes (depending on thickness). Cool completely.