WEEK 3: DAY 4 · THURSDAY

Vitamin D and Client Check-In! 

REGULAR MACRO DAY

 

Weekly affirmation: “This week I will choose to trust the process, trust my coach and trust myself. I believe that my journey is a marathon and not a sprint. I am doing good things for my mind and my body every day. I am becoming the very best version of myself.”

 

Happy Thursday, friends! We've been chatting this week about how hormones, sleep and stress affect our overall health. If you haven’t already, I encourage you to start taking steps today that will help you regulate your hormones, sleep better and decrease stress. The good news is that a great start is simply practicing the strategies you’ve learned so far! If you consistently practice the strategies you’re learning, your hormones, sleep and stress will all improve. 🚀

 

Today I want to talk a little about something you’ve probably heard of, yet maybe don’t know much about - that’s vitamin D. Friends, having a sufficient amount of vitamin D is vital for our overall health and immunity. We often relate vitamin D to sunshine because getting small doses of sunshine on our skin helps us synthesize vitamin D. ☀️ Vitamin D improves our mood, boosts our immunity, helps us fight disease, reduces stress, improves sleep and much more! We can get vitamin D through supplements, sunshine and you guessed it - certain whole foods! Want to get more vitamin D in your diet? Try eating more of the following foods: salmon (and other fatty fish like swordfish, tuna, herring), egg yolks, spinach, portabella and white mushrooms, and beef liver (I know, I know…😉)

 

Before we wrap up, I want to know what changes you’ve noticed so far? Any positive change is a win and I want to hear about them all! Are you sleeping better? Choosing more whole foods? Is your mood better? Think about it and let’s share tomorrow! 

 

TODAY’S ACTION ITEMS:

  • Track and post a screenshot of your macros below! Are you feeling more successful with tracking? Where do you need help?

  • Feeling good about your journey? How about sharing one positive thing about it today on social media? Someone out there needs to hear your story. Don't forget to tag me! 🚀

  • Read the blog post below about the benefits of taking your workout outside and the importance of vitamin D!

    • https://www.fasterwaytofatloss.com/blog/2020/5/13/benefits-of-taking-your-workouts-outside

LET’S EAT! 

It's recipe time again! 👏 When learning how to fuel our bodies properly, we can never have too many recipe ideas. I love giving you ideas, but it's important to utilize all of your resources, friends! The possibilities are endless when it comes to recipe resources. When in doubt, remember to check out your meal guide in the app, gluten free/dairy free recipe blogs, Pinterest, etc..You can even follow other coaches on Instagram for wonderful meal ideas! We truly live by community over competition so if you're inspired by another coach's meal ideas, that’s wonderful!

 

Speaking of other coaches, the recipe below came from a coach friend of mine and was inspired by the (insert program name) meal guide - sweet potato nachos! 

 

DIRECTIONS:

  • Microwave the sweet potato until it's about half done in order to make cutting easier.  Cut into slices and air fry for about 7 minutes. If you don't have an air fryer, you can bake the sweet potato slices in the oven. 

  • Sautée your onions, peppers and chicken all together in a non-stick pan. 

  • Warm up your canned corn and canned black beans.

 

INGREDIENTS:

6-8 oz sweet potato

8 oz extra lean fresh ground chicken breast

1/2 red bell pepper

1/2 yellow bell pepper

1 oz red onion

1/4 canned corn

1/4 canned black beans

1/4 cup dairy free cheese (like Daiya brand)

2 TBSP guacamole

2 TBSP unsweetened almond yogurt

 

You can chop your veggies and cook your chicken ahead of time if you prefer; however, this meal can be whipped up in no time. Feel free to change your toppings to suit your taste buds. This is a meal that the entire family can enjoy! 👏

 

XOXO!