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elevated.nutrition

Struggling to find the time to take good care of o

Struggling to find the time to take good care of ourselves is extremely common in driven individuals.

Learn to reprioritize your time and really take a moment to consider… how fast do you really need to go?

From my travels abroad I have always been taken back at how ruthlessly Americans work. It’s an impressive feat no doubt, but at what expense? Health, relationships, “living”?

Sometimes stating that “I don’t have time to xyz” is truly “that is not important enough for me to make time.” There is no right or wrong answer here. Regardless, it is important to consider your words and the power behind them.

I challenge you to look at the habits that you “know you need to do” and consider why you are not doing them.

In a busy busy world, it can be hard to prioritize ourselves over the demands of others, our work, or our families even.

In the last two slides, i ask you…
What would happen if you worked more?
What would happen if you worked less?

Consider solutions outside of the “norm” when it comes to managing your time.

A great read to reconsider how you are structuring your workweek so it works FOR YOU and not you for it is the book Shorter by @askpang

Break the mold and ditch the hamster wheel. Take control of your health and your life because there sure as hell ain’t no one else out there that will do it for you!!

Although, I can help you with the health part ☺️ DM me for more!

#work #wellness #worksitewellness #entrepreneur #dietitian #eatwell #smarternotharder #challenge #solutions #health #healthy #holistic #stressmanagement #anxiety #busy #working #hustling #hustle #remote #nomad #onlylove #vanlife #socal #california #florida #nationwide #america #usa #sandiego #wework

Have you ever tried grilled peaches? Talk about a

Have you ever tried grilled peaches? Talk about a sweet salty delicious summer dessert! Add a scoop of vanilla coconut ice cream and some granola on top and you have a treat that is sure to take your senses this summer!

Swipe through ticket are grilled peaches recipe!

Thank you to nutrition intern @stotz_sarah for her help with this post!

#summerrecipes #cleaneating #healthyeating #wellness #grilling #grillingrecipes #inseason #seasonaleating #nutrition #dietitian #delicious #florida #california #socal #lagunabeach #orangecounty #sandiego #jacksonvilleflorida #spacecoast #melbourne #brevardflorida #irvine #wework #fiber #healthy #guthealth #brainbooster #humanperformance

YOUR WORST DAYS are your #best days. When you rea

YOUR WORST DAYS are your #best days.

When you really don’t want to cook or meditate or workout, that’s when you see the real progress.

Behavior change can be tough! And when you stay in your comfort zone, you won’t see much change. But when you push through and do what you KNOW you need to do, that’s when you’ll see more progress towards your goals.

Consistency is key in so many aspects of improving yourself. Be it for health, career or sport!

Thinking back to my days of running competitively, it didn’t matter if I was running a sun 17 minute 5K at the end of my career or sub 21 minute when I first started out it was still tough! And it doesn’t really get easier… you just get better at pushing through the head games.

Get out of your own way and start today!

How are you taking care of business and getting done what needs to be done to progress?

#progress #goals #fitness #exercise #sports #sportsnutrition #habits #meditation #yoga #travel #entrepreneur #florida #california #lajolla #sandiego #jacksonville #dietitian #sportsnutrition #healthcoach #holistichealth #vanlife #atomichabits #jamesclear

Health is a journey and education provides the too

Health is a journey and education provides the tools to make it possible and easier!

This week I teamed up with vegan chef and cookbook author @santoshanutrition and @wework to provide our first Wellness Wednesday!

This week, attendees got to learn how to make a super tasty Lime and Avocado Salad that is featured in chef Liz’s cookbook Kitchen Contentment.

I taught about how to effectively approach a happy, healthy and balanced lifestyle that helps people to thrive in their careers. The attendees also got to enjoy a meditation I led so they could go back to their busy days feeling nourished, refreshed and grounded!

Super excited to do more amazing wellness events with @santoshanutrition in the future and spread more feel good vibes ✌🏼🥗🥰

Interested in a wellness program with Liz and I in the Southern California area? Let us know! We are now accepting bookings for the October :)

#plantbasedchef #sustainable #southerncalifornia #wellnesswednesdays #selfcare #productivity #employeehealth #wework #coworking #socal #health #wellness #holistichealth #dietitian #nutrition #nutritionist #performance #mentalhealth #guthealth #goodvibes #eatgoodfeelgood #eatgood #vegan #vegetarian #california #lajolla

We’re all unique in so many ways! So why would w

We’re all unique in so many ways! So why would we all prescribe to one particular diet and expect the same outcomes?

Learning to use education as guidance is good but learning to listen to your body as the deciding factor is imperative.

Struggling to find the right balance with your nutrition for you? Let’s chat!

Also, sign up for my newsletter to get the freshest updates and deals for my upcoming group coaching course in September!

#california #florida #remote #diet #nutrition #fitness #optimalhealth #wellness #holistichealth #jacksonville #sandiego #lagunabeach #socal #dietitian #nutritionist #healthylifestyle #selfcare #sportsnutrition #guthealth #balanceddiet #intuitive #intuitiveeating

Ever see those weird green things in plastic clam

Ever see those weird green things in plastic clam shells at the grocery store? Those are #sprouts!

These nutrient dense options are great to top on a #salad or add to your #smoothies.

Go #plasticfree and grow your own. Simply google a sprout growing kit and you’ll find a variety options to choose from.

Many sprout kits look like a mason jar with holes in the top.

How do you grow your own? Simple!
1. Add the seeds to the mason jar with holes in the top.
2. Soak in water for 12 hours.
3. Drain and rinse.
4. Rinse, swirl, and drain 2x day leaving the jar at a 45* angle so air can get to the sprouts.
5. Once they have grown typically 3-5 days give them one last rinse, swirl & drain then add to the fridge to enjoy for up to 5 days!

Have you grown your own sprouts before?

Thank you nutrition intern @stotz_sarah for her help with this post!

#growyourownfood #sustainable #sustainability #plantbased #nutrientdense #california #dietitian #nutrition #nutritionist #holistichealth #holistichealth #eatwell #eatsmart #sportsnutrition #performancenutrition #elite #mentalhealth #biohacking #florida #jacksonville #sandiego #lagunabeach #cocoabeachflorida #melbourne #plasticfreejuly

There is nothing like having an awesome supportive

There is nothing like having an awesome supportive and talented community all around! @tagalongwithapro is a company I have been doing some work with lately.

@tagalongwithapro works with professional athletes as a platform so they can provide coaching services to those wanting to improve their performance in endurance sports.

This coaching service puts you in the hands of world class Olympic, professional and decorated elite athletes to be coached in sports like rowing, running, swimming, cycling, triathlons, etc.

As their pro #sportsdietitian it has been an amazing experience to help client in the program find new strategies to support their workouts! Our collaborative efforts have a wonderful positive impact on those involved so they can grow athletically!

#sportsnutrition #professionalathlete #olympics #humanperformance #elite #athlete #sportsdietitian #collegeathlete #endurancetraining #run #bike #swim #triathlon #rowing #cycling #tagalong #elevated #collab #eatsmart #holistic #remotecoaching #app

Your health extends beyond your body. You are no

Your health extends beyond your body.

You are not simply a human contained by flesh and bone, your health is directly influenced by the environment you are living in.

Be it clean spaces, clean air or a city free of pollution, how we take care of what surrounds us directly impacts our health in the short and long term!

What is your favorite way to improve your environment or community? I love working towards zero waste practices when I can and doing beach clean ups or leaving camping spots better than I found them. 🌎💕

#planethealth #humanhealth #environment #sustainability #sustainableliving #livebetter #zerowaste #plasticfree #doyourpart #environmentalimpact #dietitian #vanlife #travel #california #florida #jacksonvillebeach #spacecoast #lagunabeach #orangecounty #wellness #health #holistic #reducereuserecycle

Plastic is everywhere, so how can we make the effo

Plastic is everywhere, so how can we make the effort to reduce our waste and impact?

This week, I will share some simple ideas for how to have a more sustainable home. While I am by no means perfect in this area, the effort from us all makes a significant impact!

This month is plastic free July and I encourage us all to try a little harder and strive to live a little simpler without the unnecessary accumulation of trash and plastic in our homes before we kick our rubbish bags to the curb.

How long can you go without filling up your trash can? A day? A week? A month?

Swipe to see some great ideas presented by nutrition intern @stotz_sarah on how to live the green life.🌿

#sustainability #sustainableliving #sustainablekitchen #sustainablehome #green #livegreen #environment #health #wellness #connection #environmentalism #reducereuserecycle #reduce #minimalism #selfcare #plasticfree #doyourpart #jacksonville #spacecoast #florida #california #socal #sandiego #oc #lagunabeach

Anyone else get lazy and not want to make a mess t

Anyone else get lazy and not want to make a mess they need to clean up? 🙋🏼‍♀️

It’s not uncommon for me to cool for one so I’ve been trying to make more one pot or pan meals.

Try this:
Sauté up onions, garlic and potatoes in a pan until soft.
Add in your protein of choice (I’ve been on a veggie sausage kick because it’s just stupid easy). Cook till she done.
Toss in a yummy green like kale or arugula and toss lightly with EVOO and lemon juice then...
Chow down!

Did you know if you chill your potatoes (or rice) this increase the resistant starch content aka PREbiotics (food for your PRObiotics). Great for your gut and keeping blood sugar steady 🤙🏼

How do you keep it simple?

#simplerecipe #glutenfree #vegan #vegetarian #onepan #dietitian #brainboosting #healthy #nutrientdense #yummy #recipes #recipe #plantbased #tinykitchen #vanlife #vankitchen #nutritionist #noexcuses #cookingforone #florida #jacksonville #spacecoast #california #sandiego

How Exercise Shapes Your Mind 🧠. Have you ever

How Exercise Shapes Your Mind 🧠. Have you ever thought about the activities your doing and how it’s impacting your headspace? Check out this #video or the #article on my blog (link in bio) the details my latest thoughts on exercise as a mind bender.

#exercise #workout #mindfulness #mind #mindset #health #fitness #sweat #running #swimming #biking #surfing #eatwell #headspace #hiit #walking #strength #strengthtraining #meditation #sweatsmart #dietitian #holistichealth #holistic #california #florida #sandiego #athlete @tagalongwithapro

Great health takes time and consistency in making

Great health takes time and consistency in making good choices. It does not happen over night! Sometimes all we can do is our best in the moment.

If you are chasing down your dreams you may find that some weeks are better than others. Sometimes your meals are prepped and you are able to push yourself in your workouts regularly. Other times you just need a nap and the enjoy time with loved ones.

Self care is fluid and involves listening to your intuition. Regardless, it is important to try to do your best everyday, even if it just leads to small successes in the moment 😌

6 Steps to better health:
1. Be mindful and take care of your head space
2. Sleep to feel energized
3. Eat as close to the source as you can in the moment
4. Move everyday!
5. Love on your neighbor
6. Get outside and breathe in the fresh air 🍃

#holistichealth #wellness #dietitian #health #healthylifestyle #humanperformance #feelgood #selfcare #worksitewellness #remotecoaching #healthcoaching #mindfulness #progresspic #florida #jacksonville #melbournefl #spacecoast #sandiego #california #vanlife #nutrition #mindset #fitness #einstein #mentalhealth

Reduce inflammation, sleep better, is affordable,

Reduce inflammation, sleep better, is affordable, AND TASTES GOOD??!!

This has got to be some sort of ad for yet another fancy supplement that’s hit the market and is making claims.

Believe or not, all those amazing benefits you can find right in your humble grocery store or farmers market. #swipeleft to find out all the dirty secrets about tart cherries as a performance enhancer 👀

#foodfacts #nutritionist #dietitian #sports #sportsnutrition #optimalhealth #biohack #biohacking #sportsdietitian #cherries #inseasonnow #inseason #seasonal #farmersmarket #healthyfood #antiinflammatory #sportsperformance #running #cycling #rowing #healthcoach #univeristy #professionalathlete #studentathlete #entrepreneur #driven

How to go from good ➡️ GREAT. We all have a la

How to go from good ➡️ GREAT. We all have a laundry list of things we knooowww we should do. But really, how different would life be if you just did those things?

In life, it’s not about working harder... rather, we should be focused on working smarter. Doing things like stretching and meal prepping can sometimes be pulling teeth, but you KNOW when you do those little things, you are setting yourself up for success.

We are all creatures of habit, which can be a blessing and a curse. How are you structuring your habits, routines, and systems to work for you? ARE they working for you right now? I help peeps find that balance in their routines so they can thrive.

What is working well with your routines right now and what do you KNOW you need to do to improve and move forward with your goals? We’re allll working on something!

This week, I’m focused on packing my lunch and making a good dinner at night. It’s a great way to kill two birds with one stone!

Have you been battling inflammation, achey joints,

Have you been battling inflammation, achey joints, or maybe just feeing a little over worn-down? Instead of reaching for a glass of wine or beer to take the edge off from the day, try a relaxing evening and a wellness boosting charcuterie board ✨

Go-to options:
Dark sweet cherries (in season now!)
Healing herbal tea like @buddhateas Sarsaparilla root
Sometimes you need a good munchie too!

Add in a savory option like goat cheese (I did a truffle one!) paired with a whole grain or high fiber GF cracker. You can also opt for roasted edamame, fresh hummus dip, or Baba ghanoush to add some flair!

What’s on your healthy charcuterie board?

So much of our physical and mental health is impac

So much of our physical and mental health is impacted by what we eat. Did you know that the average American consumes a whopping 1996 pounds of food every year?!!

That is a MASSIVE variable in impacting our health. Just think if you improved your diet by 30% by learning some new recipes and leading you life with more intention what that would look like.

By taking care of your gut health, you will reduce the risk for cardiovascular disease, inflammation, Alzheimer’s, dementia, anxiety, depression, and so much more. All while increasing your energy, reducing body fat, improving your workouts, increasing focus, and feeling more confident every day!

Check out the video in this post to learn about the gut microbiome testing that I offered to clients as a way to provide pin point recommendations for therapeutic treatment.

Ready to get your gut feeling (and looking!) it’s best? Message me and schedule your discovery session today.

After all the work of sweating everyday from this

After all the work of sweating everyday from this weeks challenge, you likely need a refreshing drink for the 4th of July!

Dietetic Intern @callibrubeck picked out this awesome slushy recipe that’s super simple to make. If you’re feeling frisky and want to throw a shot of vodka or tequila in there with the holiday that works too 🙃 or you can look like your drinking (but no one will know your not 😉).

Do what feels best for you on the fourth! So much of social activity revolves around drinking and eating. Now you have a healthy option to bring to the party 🎉 enjoy!

Guest Trainer Jordan CSCS. Want to energize your m

Guest Trainer Jordan CSCS. Want to energize your morning routine without coffee? Jordan and I chat about breathing techniques and different exercises you can incorporate into your routine to energize your day!

If you want to connect with Jordan and get a great workout in contact him @jordanofwisdom !

🔥🔥🔥🔥🔥🔥🔥🔥🔥

Get your sweat on!!

Have you ever considered how the sport you do shap

Have you ever considered how the sport you do shapes your body? If you’re not a body builder, you might not have thought too much about the outcome of the exercise your doing shapes your physique.

If you run a lot you will likely slim down and potentially lose your butt, if you lift weights you may find that you tone up easier. If you surf your shoulders and back will become strong. If you cycle your thighs will be able to propel you off to far away lands.

The pictures in this post are of Olympic athletes of all different sports. These are the top 1% athletes in the world but can you see how radically different their bodies are that help them to excel? No one size fits all here!! No training or nutrition plan should be generic either if you are seeking specific results.

Regardless of the sport that you do, it’s neat to think about how adaptive our bodies are! If you’ve ever invested heavily into one exercise and then switch to another you can see the physiological changes happen right before your eyes.

In many ways our bodies are so wonderful in all that they are capable of doing for us! Learning to love your body regardless of the shape or size is certainly a lovely way to enjoy your life!

Today, take a moment to give your amazing body a hug and thank get for all the wonderful things that it does for you!

In the end we only get one body! So we might as well treat it with kindness, nourish it was tasty food and love on it as much as we can 🥰

#selfcare #selflove #body #athlete #tone #physique #human #sport #sportsnutrition

This ancient grain is an excellent option to provi

This ancient grain is an excellent option to provide you with a nutrient boost to your lunch or dinner recipes!

Swap out rice for quinoa in any dish and enjoy a higher protein content! 1 cup of cooked quinoa contains 8 g of protein compared to 4 g in a cup of white rice.

This simple swap is an awesome way to help you recovery and support muscle development after working out!

It will also have 19% of your daily value for fiber. Meaning that it will help you to stay full longer, support digestion, and provide beneficial prebiotic fiber (food for the good bacteria) to improve your gut microbiome as well!

What’s your favorite quinoa recipe?

Thank you to nutrition intern @stotz_sarah for her help with this post! #swoop #unf

#dietitian #foodfacts #cleaneating #sportsnutrition #healthyfood #nutrition #nutritionist

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