amy.s.nutrition

SILLY VS SMART PART 2..

Are you eating a meal or snack and feeling hungry soon after?

You might want to consider adding in more components to the meal so you are kept satiated for longer.

Swipe for some examples on how you can do this! ➡️

Don’t forget to like & save!! 🤗

3 TRIGGERS THAT CAN LEAD TO BINGE EATING - SWIPE ACROSS ➡️

What you can do to prevent a binge eating episode:

☑️ Eating regular, well balanced meals
☑️ Listening to your cravings and choosing the foods you actually feel like eating
☑️ Embracing larger meals with lots of protein & veg

If you still struggle with this, please do not be afraid to seek professional help, and know that you are not alone. The road to a healthy relationship with food can be a long one, but it is one worth taking.

SIMPLE FOOD SWAPS 🔄

Whether you’re looking to adjust your diet to reduce calorie intake for weight loss reasons; or just simply cut down on refined sugar to feel better in your skin - we can achieve these goals by making some very simple swaps through our day.

Making these small changes means we can still enjoy the foods we love to eat - but in just a slightly better way! Without having to make drastic changes to our overall diet.

Which swap did you find the most informative? Comment below!!

FEELING GUILT AROUND WHAT YOU’RE EATING?

Try to:

☑️ STOP labelling foods as good vs bad

☑️ Be kind to yourself. Know you’re only human

☑️ Use daily affirmations and/or mantras that help you overcome fear and guilt around food

☑️ Keep an emotional eating food journal

☑️ Stop restricting certain foods

If you need guidance through this process of breaking away from the guilt I am here to help and only a message away.🧡






                                                         

“WHY DON’T I HAVE ANY WILLPOWER?”

A question I hear all too often.

We often mistake the reason why we are unable to stick to a “diet” or “meal plan” as having a “lack of willpower”.

Willpower can be defined as “the capacity to override an unwanted thought, feeling, or impulse”.

How do these unwanted thoughts, feelings or impulses come about in the first place? Either by:

❌ Adopting a restrictive mindset
❌ Trying to achieve too many things at once
❌ Setting unrealistic goals

Therefore, we can override a “lack of willpower” by:

☑️ Adopting a non-restrictive mindset - allowing yourself anything and everything
☑️ Working on only one goal at a time
☑️ Setting realistic, simple goals

In turn, we can focus on celebrating the little wins along the way; enjoying all foods in moderation; and trusting the process yielding long term results.

Don’t forget to SAVE this post so you can remind yourself why you might really be feeling like you lack willpower, and therefore can start to adjust your mindset towards food. 🧡






                                                         

THE BEST PROTEIN BALL RECIPE OUT THERE❕

Courtesy of the real herself👩🏻‍🍳

Give these a go for your next meal prep session! You won’t regret it 🤤

Don’t forget to save this post so you don’t lose it!🙌

NUTRITION TIPS FOR YOUR NEXT VACAY 🛫

In light of my trip to the UK coming up in a few days, I thought I’d share some of my main tips around food when it comes to feeling good and enjoying your holiday.

☑️ Make your own meals when you can:

This will not only help you financially but it also means you get to still have some control over what you’re eating, and can make some nice healthy dishes - provided you have a kitchen in your accommodation!!

☑️ Get your 10,000 steps in:

This shouldn’t be hard when you’re walking around sightseeing through the day! Try to walk as much as you can.

☑️ Splurge once a day:

Allow yourself one meal a day where you splurge a little!! If you splurge for every meal, you will feel like rubbish. But it is important to have flexibility and eat what you really want to eat for one meal!

☑️ Eat lots of protein, fruit & veg:

Make sure you’re still getting enough protein in so that you don’t lose too much muscle mass if you’re going away for a long trip! Protein at most meals, as well as lots of fruit & veg for those important micronutrients.

☑️ Enjoy yourself & live your best life:

The most important tip of all!! Enjoy it. Don’t overthink it - holidays can become stressful if you are constantly worried about food and your body. It is normal to gain a little bit of weight on holiday - but it will come straight off once you’re back home & in your normal routine🤗





                                                 

PROTEIN BALL RECIPE - courtesy of 🙌🧡

Swipe across for the full recipe - these are to die for!!

Remember to like & save and make these in your next meal prep sesh👩🏻‍🍳






                                                         

CLIENT TRANSFORMATION - SWIPE ACROSS TO SEE VICKIE’S AMAZING RESULTS 🧡

“Amy has been a great support as my nutrition coach and has helped changed my relationship and perspective on food and eating. She has been patient and thought outside of the box to work with my health issues and medications that affect my nutrition and diet. Since starting with Amy 12 months ago, I have lost 10kgs, have built great habits and a much better mindset. I will forever be grateful!”

Vickie has trusted the process 100% and has stuck to her training and nutrition with amazing consistency.

Through the ups and downs of her health journey, she has persisted and has proved how incredibly resilient and strong she is.

I couldn’t be prouder of not only her physical changes, but also her mental strength that absolutely shines in everything she does.

Let’s give Vickie some love in the comments below 👇🏼🧡






                                                         

DO YOU WORRY ABOUT SKIPPING A TRAINING SESSION?

Don’t get me wrong - when it comes to chasing the results we desire, consistency with movement & food is essential.

It’s important to know that there are days when we don’t feel motivated to train - and, often, these are the days when we need to force ourselves to the gym!

HOWEVER - excessive exercise with minimal recovery can be damaging to our health.

Particularly if you:

❌ Are rundown or extremely stressed
❌ Have already done a workout that day
❌ Only want to exercise to punish yourself
❌ Are sore and achey
❌ Are injured or sick

Skipping a training session can lead to feelings of guilt and regret for many people. However, there are other things you can do instead that will be more beneficial. These include:

☑️ Going for an outdoor walk or light jog
☑️ Focusing on some mobility or flexibility work
☑️ Meditation
☑️ Going for a massage or sauna session
☑️ Spend some quality time with a loved one

Moral of the story: train consistently, but know when to take a day off. This is a skill that many people need help with, so reach out today to see how I can help you build a better relationship with your health. 🧡






                                                       

STRUGGLING WITH WEIGHT LOSS?

Here are some of my top tips on what NOT to do when trying to shift a bit of fat.

❌ Cooking in oils - oils are very calorie dense and are often unnecessary. Make sure you have a non-stick frying pan and if using oil, measure it out!

❌ Eating straight from the tub/jar - although I know all too well how tempting it is to eat Nutella straight from the jar with a spoon, it is way too easy to lose track of how much you’ve had, and go overboard! Measure out a serving, or add it onto your oats or protein ice cream dessert!

❌ Eating out regularly - although you may think you’re choosing “healthy” options, you still don’t know what it’s cooked in, and it is a lot harder to portion for your individual needs.

❌ Cutting out food groups - this is unnecessary, unless you think you are intolerant to something. Just focus on total overall calories!

❌ Skipping meals - although fasting can be beneficial if done correctly, skipping meals can often lead to binge eating.

❌ Focusing only on the scales - there are too many reasons why the scale fluctuates - and most of them are not due to fat gain! Avoid the scales as much as possible, and try measuring by photos or how your clothes fit instead.

For more tips, you can book a free consult with me via the link in my bio!! Remember to like & save this post 🥰