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Raw Beet Salad with Pear Ginger Vinaigrette

What I Ate Wednesday

Buffalo Chicken Casserole

What I Ate Wednesday

Run Fran Run

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Hey there! Welcome to Eat the Gains™! I'm Kelly - Nutritional Therapy Practitioner, coach, and lover of food and fitness. I like to create healthy recipes that make my body feel good inside and out and fuel my active lifestyle. Here you'll find lots of easy & tasty whole food recipes, workouts, and a little indulgence, because who doesn't love a spicy margarita! Find out more about Kelly…

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EAT THE GAINS ON INSTAGRAM

Have you passed on things because you were nervous

Have you passed on things because you were nervous it would derail you from your progress, set you back, or make you go off plan? I know I sure have. ⁠⁠
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The other day I was talking to a client and she mentioned how we’ve been working together for 5 months now and she still hasn’t seen any weight loss.⁠⁠
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It wasn’t in a mean way, but I totally get it. One of her goals, when we started working together, was to lose weight. ⁠⁠
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But some of her other goals were to fuel her body better, balance her hormones, and have more confidence. So we got to talking about those. And while she hasn’t lost weight, she has been able to enjoy food and life so much more. Things like:⁠⁠
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- the other weekend she went camping with family and thoroughly enjoy herself. Her sister offered her a croissant and she ate it. She also had trail mix with chocolate in it. Her sister didn’t even believe it when she said she would have some when she was offered it. ⁠⁠
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- she is able to go out to coffee with friends and have a muffin if she really wants one.⁠⁠
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- having some bacon for breakfast, which she hasn’t had in months.⁠⁠
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- and (my favorite) is able to go out to breakfast with her husband and son. Her son loves going out, but they wouldn’t go because her husband knew she wouldn’t be able to enjoy it. ⁠⁠
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All of these things are 100x better than losing those last 5 or 10 pounds. Yes of course we can have aesthetics goals, but not at the cost of living. And if our relationship with food, our body, and our mind isn't right (we need to mentally and physically be ready to diet), it's going to be hard to get there.⁠⁠
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Life is just way too damn short to miss out because we are fixated on one number.⁠⁠
#eatthegains⁠⁠
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#foodforfuel #fuelyourbody #iifymwomen #iifymrecipes #iifymfood #iifym #iifymfoodlifestyle #flexibledietinglifestyle #macrocounting #healthybalance #makesmewhole #foodfreedom #nutritioncoach #nutritioncoaching #allfoodsfit #healthyish #eatgoodlivegood #goodeats #realfoodz #goodmoodfood #balancedeating #ditchthediet #nutritionaltherapy #ntp #balancedlifestyle #reversedieting #reversediet

One of my favorite power bowls, at home! Say hello

Creamy vegan pasta with veggies! Made with 10 ingr

🎉 GIVEAWAY 🎉 in honor of #ETGveggies and hel

🎉 GIVEAWAY 🎉 in honor of #ETGveggies and helping you guys try to get in more veggies, I'm teaming up with @smoothiebox to giveaway 20 free smoothies + collagen! I absolutely love smoothies and they make a great way to sneak in veggies and lots of nutrients.⁠
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We have been loving @smoothiebox for a year and a half now - it’s a healthy smoothie delivery service that delivers ready-to-blend smoothies right to your door. There are 4 different flavors loaded with fruits, veggies, and seeds. All you have to do is add your liquid of choice and whatever other add-ins (I usually add healthy fats and whatever else I'm feeling to make it a full meal) and blend.⁠
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One of the things I love about them is the nutritional breakdown - they have a good ratio of protein (w/ added protein), carbs, and fats and aren't loaded with sugar (14-19 grams coming from fruits and veggies). Cacao and berry are my favorite flavors!⁠
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If you want to try @smoothiebox out, you can use the code 'EATTHEGAINS' for $15 off your first order!⁠
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One winner will receive a SmoothieBox variety pack + collagen. To enter:⁠
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1. like this photo⁠
2. follow @eatthegains and @smoothiebox⁠
3. tag a friend and tell me what flavor you want to try! 1 comment = 1 entry. Tag as many friends as you like, share the love!⁣⁣⁣⁠
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Giveaway closes on Monday, March 22nd at 8pm CST and winner will be messaged. Giveaway is not sponsored or affiliated with Instagram. Continental US only. Good luck friends!⁠
#eatthegains #giveaway

Easy sweet potato frittata with asparagus, articho

Grilled carrots with cinnamon & chipotle - a fun w

Kicking off #ETGveggies with this cauliflower chic

It's here! #ETGveggies starts tomorrow and I'm so

I'm a fan of using and tracking macronutrients to

I'm a fan of using and tracking macronutrients to learn/see how much our body needs, build balanced meals, & learn portion sizes.⁠
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Eating enough food with a balance of protein, carbs, and fat will give you balanced energy levels, balanced blood sugar, optimal hormone production and function, aid in digestion, a revving metabolism, help with sleep, athletic performance, & recovery, and more. It's a great tool to understand how we should be fueling our bodies for our lifestyle.⁠
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Macros are the primary building blocks of the body and fuel for energy production.⁠
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But we can't forget about micronutrients. The "if it fits your macros" motto isn't my jam. Micronutrients can't be made in our body and we need to obtain them from food. We need them to survive and thrive. ALL of the things mentioned above come from having a nutrient-dense diet, not just eating your protein, carbs, and fat for the day.⁠
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Vitamins are cofactors (helpers) in metabolic processes, support tissue growth, digestion, elimination, & immune function, and prevent deficiency diseases.⁠
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Minerals act as "spark-plugs" and cofactors for enzyme reactions, regulating the proper pH of the blood, facilitating the transfer of nutrients across cell membranes, maintaining proper nerve conduction, contracting & relaxing muscles, regulating tissue growth, and providing structural & functional support.⁠
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Macronutrients and micronutrients work in synergy with other available nutrients (for the most part) for optimal health. The more we get from food, the more we have to go around, and the better the body will function.⁠
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It doesn't have to be complicated though. And I'm not saying we need to eat the most nutrient-dense foods every day (it's about balance). What we can focus on is:⁠
- eat a wide variety of fruits & veggies (think all the colors) and proteins, healthy fats, & carbs⁠
- opt for high quality if we can (organic where needed, grass-fed, pasture-raised...)⁠
- try new foods⁠
- try to shop locally⁠
- eat mindfully⁠
- have refined foods in moderation⁠
- enjoy the foods we eat⁠
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Eat the foods that work the best for your body & enjoy everything in moderation.⁠
#eatthegains⁠

Buffalo chicken casserole!! I've been on a cassero

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