total body nourishment

SO THERE I WAS... Googling "how to cook chicken breast" and testing my skills at 10pm the night before I started working for my first Personal Chef client I cooked a lot growing up, I worked as a Raw Food Chef for a period of time, but I had never cooked a chicken breast and I had just been hired by a client to be his Personal Chef 2 days a week. It wasn't even a service I offered but I said YES because I knew I could do it ... I was an amateur. I had no idea what I was doing But I taught myself along the way. Meal prep isn't something that I was great at overnight. It took time. Over the last 7 years as a Personal Chef my meal prep skills have expanded far and wide. I've learned how to meal prep just about anything and keep it fresh. I’ve worked for numerous clients and taught even more Wondering how that first client turned out? I worked for him for 5+ years before I eventually moved across the state. And let’s just say I still miss cooking in that beautiful kitchen So even if you feel like you have no meal prep skills, JUST START. One step at a time. One meal at a time. Just do it. Practice. Make mistakes. Learn. And then improve. That's it. It's as simple as that. But the best part is... you don't need to make all the mistakes because I'm here to teach you I’m here to give you the skills, shortcuts, tips, tricks, and methods I’ve perfected over the years. Stay tuned for something BIG launching on Monday You’re going to love it. #personalchef #mealprep101 #nutritionistapproved #mealprepgoals #foodprep #preplikeapersonalchef #mealplanning #mealplantips #mealpreptips #mealprep #wholefoods #mealprepmadeeasy #plantbasedeats #plantbasedmealprep #totalbodynourishment See more

THE CHOICE IS YOURS If you walk through life looking for things to upset you, you'll find them. If you look at yourself as the victim in situations, you will be. ... If you get wronged by someone and hold a grudge, you're the one who loses. BECOME BETTER NOT BITTER. I've been dealt some "unfair" cards throughout my life in regards to my health. But what I learned very early on is that I could either sulk in it and stay sick or I could rise from it and be healed. I became better instead of bitter. I made the choice to take responsibility for my health and my life. So many times in our lives we can say "why me?" but those are opportunities to say "YES ME". Growth is a choice. Wisdom is earned. Feel, heal, and move on. With your health, with your relationships, with your work, with your country... being bitter is easy. Becoming better is what we all need. To yourself. To each other. To the world. Please share this post with someone who needs this reminder today #loveyourself #selfawareness #mentalhealtips #selfesteem #intentionalliving #authenticity #vulnerability #totalbodynourishment #selfhealers #energytips #healthyliving #totalbodynourishment See more

REMINDER: you can't eat like crap and feel good I'm sure you feel it right now... the weight of your responsibilities, the Halloween hangover, the one less hour of sunlight in your day, pandemic anxiety, election nerves... you're dealing with a lot right now So why not do something positive for yourself that's in your control? ... Think about this: you eat food that's processed, dead, or artificial. How do you expect to feel good when your food isn't even energizing? It's important to take care of yourself right now. One way you can do that is to give your body nutrient-dense foods that are going to flood your body with enzymes and nutrients. It doesn't have to be hard or overwhelming. It can be simple like this: Have fresh herbs ready to go Chop veggies ahead to make dinner later Get a healthy snack ready to eat Prep greens to throw in a smoothie Batch prep a protein like shredded chicken This spread took me 15 minutes. Not a lot, but it makes things a little easier for me as I go through the week. And its intentional with colorful veggies and greens Think to yourself, what's one thing you can do for yourself TODAY to help yourself tomorrow? Now go do it. #energytips #mealprepmadeeasy #loveyourself #selfhealers #intentionalliving #eatingforenergy #mealpreptips #mealprep101 #plantbasedeating #nutritionistapproved #personalchef #totalbodynourishment #healthyfoodadvice #healthysnacking See more

PUMPKIN ENERGY BALLS Quick nutrition lesson for you before the recipe: This recipe uses tahini. If you don't know what tahini is, it's a paste made from sesame seeds with a smooth consistency. It's most commonly found in hummus!... Sesame seeds are a very nutrient-dense food but often overlooked. They are 35% protein and contain antioxidants that promote liver health. They're also great for lowering cholesterol and regulating digestion. Food fact the black sesame seeds are the most nutrient-dense! Tahini, coconut, and pumpkin are the star ingredients of these Pumpkin Energy Balls You’re getting protein + healthy fat + complex carbohydrates in each bite to provide a steady energy in a snack that you will enjoy eating. Savory with a little sweetness, you'll love having these as something to grab and eat in your fridge for a quick energy boost Now here's the recipe Save this post to make later! Ingredients: 1/2 cup @bobsredmill coconut flour 2 Tbsp. melted and cooled coconut oil 1/2 cup pumpkin puree 1/4 cup tahini 4 Tbsp. maple syrup 2 tsp. cinnamon 1/4 cup sesame seeds (black, white, or both) How to: Pour sesame seeds onto a plate and set aside. In a mixing bowl, add the coconut flour, coconut oil, pumpkin puree, tahini, maple syrup, and cinnamon. Mix well until all the ingredients are incorporated. The mixture will be dry - that's totally fine! Roll the dough into balls by picking up some dough, pressing the mixture, and rolling it between your hands. Roll ball into the sesame seeds to coat the outside and continue the process until all the dough is used. You should end with 12-15 evenly sized balls. Store in the refrigerator! #healthysnacking #snacks #foodfacts #glutenfree #vegan #energysnacks #snackrecipe #healthyrecipe #easyrecipes #eatingforenergy #eatwholefoods #nutritionistapproved #preplikeapersonalchef #totalbodynourishment See more

HOW TO HAVE ENERGY ALL DAY It starts in the morning. And no, I'm not talking about coffee. Tell me what you consume in the morning and I'll tell you how your day is going to go ... If you wake up and immediately drink coffee, your energy is going to crash later. Hear me out your body fasts when you sleep. It's digesting and detoxing from the day before. It's also becoming dehydrated in the process. If you wake up and drink coffee, you're over stimulating your stress response and drinking a beverage that's going to dehydrate you more. I get it, you get that hyper energy that makes you feel like you can tackle the day and anything else that comes your way But it also leaves you wanting more later. Caffeine is an endless hamster wheel that keeps you coming back for more over and over again. And when you don't, the wheel stops and so do you (you know that 3pm energy crash all too well) I can teach you how to have energy from sun up to sun down... NO CAFFEINE NEEDED NO NAPS NEEDED If you want a cup of coffee, cool. But relying on it doesn't have to be your reality anymore. High energy days start in the morning How? START WITH YOUR MORNING FOUR: 1. Oil pulling Mental clarity through the roof y'all 2. Consume hydrating beverages Lemon water + green juice/smoothie 3. Move that bod (with music) to get your blood flowing Dance, walk, whatever floats your boat 4. Brain dump your thoughts Release, release, release all the things to clear your energy for the day QUESTIONS? Ask me in the comments or shoot me a DM! If you found this helpful, share with a friend who could use more energy too See more