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What's in store for today:
- There's A New High Protein Macaroni In Town
- How To Stop Emotional Eating In 60 Seconds Or Less
- The Weight Loss Cheat Code No One Talks About
Hey friend,
Whew...school is out and summertime is right around the corner.
These next few months for many of us are golden months with nice weather where getting active comes much more naturally.
I for one am already getting outside, getting more sunshine, and enjoying some nice walks and runs outdoors.
Enjoy it! Fall and winter will be here again before we know it π
Ok! On to your Feel Good Friday...
The New High Protein Mac & Cheese In Town
I'm always on the lookout for quick, easy meals that taste great and pack a lot of protein without a ton of calories.
Legendary Foods β makers of one of my favorite products, the Legendary Protein Pastries β just dropped new Protein Pasta Cups with SHOCKINGLY good macros.
We're talking 220 calories, 35 grams of protein, and only 5-6 grams of net carbs per cup π€―
For the macro math nerds: that's 63% protein and roughly 10% net carb.
They come in two flavors at my local Walmart β Garlic Parmesan and Mac & Cheese β and at only 220 calories, there's plenty of room to build them into a full meal and still land at or under 400 calories.
Just today I seasoned up 8 oz. of shrimp with St. Elmo's Blackened Seasoning, threw it on the griddle, and combined it with the Garlic Parmesan cup. AMAZING. 380 calories and 65 grams of protein, ready in minutes.
If you need something super convenient, high protein, low carb, and low calorie that you can build a meal around β these are a no-brainer.
Check your local Walmart or order online.
How To Stop Emotional Eating
In 60 Seconds Or Less
Let's face it β we all have moments where we stress eat or at least feel compelled to.
Here's why: when we're stressed, our body releases stress hormones that create very real physical discomfort β shallow breathing, tension, waves of nausea, maybe a headache.
Food (especially something indulgent) triggers a dopamine release that relieves that discomfort fast.
It works in the moment. But it wrecks our progress.
So how do we give ourselves that relief without reaching for food?
The answer is hiding in plain sight β in smokers.
Ever wonder why people light up when they're stressed?
It's not the nicotine (nicotine is actually a stimulant).
The relief comes from the deep breathing smoking forces them to do. That slow inhale and exhale triggers a hormonal response that genuinely calms the body.
We don't need a cigarette to get that effect. We just need the breathing.
Try it right now.
Take 6 deep breaths β in through your nose for 4-5 seconds, filling your lungs and belly, then out through your mouth for 4-5 seconds. Repeat 5-6 times.
Feel that? That calm happened in under a minute.
So next time stress hits and you feel the pull toward food (or alcohol, or anything else) β pause and breathe first.
Give yourself that hormonal reset, and then decide what to do next.
Do this consistently and I promise you'll feel more in control and see the volume and intensity of emotional eating start to drop.
Give it a try!
The Weight Loss Cheat Code
No One Talks About
Ever notice that after a great night of sleep, the scale drops noticeably? And after a rough night, it barely budges β or even spikes?
There are two reasons for this.
First, poor sleep is physically stressful on your body.
Whether it's not enough sleep, lots of interruptions, or a schedule that's out of sync with natural light cycles β your body responds by elevating cortisol, which increases water retention.
You can still be losing body fat in a calorie deficit, but that water retention masks your progress on the scale.
Second, we actually release a significant amount of stored water at night through breathing.
Our bodies hold onto water as fat is burned throughout the day, and then we literally exhale it while we sleep β revealing the progress.
Poor or interrupted sleep cuts that process short.
This is why a great night of sleep can show such a dramatic drop on the scale.
And it's why nearly every person who is truly fit will tell you sleep is non-negotiable β not just for health and function, but for your progress to actually show up.
If your scale feels inconsistent or like it's hiding your progress, look at your sleep first. Improve the quality, duration, and consistency β and if you're in a calorie deficit, I guarantee you'll start seeing more consistent results.
(Not in a calorie deficit yet? That's a topic for another newsletter π)
Client Win Of The Week:
240 Pounds Lost π€―
This week, Ashley hit a milestone that stopped me in my tracks.
240 pounds lost.
She started at 440 pounds. This week she weighed in at 199.9. I don't even have words π€―
Ashley's journey with Healthy & Whole started nearly three years ago, and what makes her story so extraordinary is what she's overcome to get here.
She's dealt with significant health issues the entire time β limitations that have kept her to just 2K-4K steps a day and chair workouts only.
No gym. No long walks. Just a relentless focus on nutrition and a refusal to let her circumstances become excuses.
Her success comes down to three things:
- She doesn't accept her limitations as excuses
- She focuses on what she can control instead of what she can't
- She leans on her coaches and community instead of trying to do it alone
With time, the right approach, and a simple refusal to quit β anything is possible.
Ashley is proof.
Let's go Ashley! π
Ready to start your journey?
Here's how I can help...
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget. We have options starting as low as $39.99 per month πͺπ»
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
