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NOURISHED WAY NUTRITION

Nourishing the Whole You

Welcome to our very own passion project filled with personalized workouts and meal plans created by a Nutritionist and Certified Personal Trainer. 

Everyone’s lifestyle is personal and we know that not one diet and exercise program will work for everyone. This is why we create customized, realistic plans that will help you achieve your goals; whether that's to crush your first 5K, lose that last 10 lbs or just keep up with your kids.

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Got someone who just doesn’t get enough veggies? Or just want to add more veggies to your diet without effort or even really tasting them? I’ve got the perfect solution for you- smoothies!


Smoothies are my favorite go-to for a quick breakfast or after a workout when I don’t have time to throw something else together. When putting together a smoothie, it’s important to consider all of the elements that make up a balanced meal, including healthy fat, protein and fiber. Without all of these, you are at risk of spiking your blood sugar quickly which can sabotage weight loss and cause you to be hungry again soon and reach for something else.


The rules I like to follow when I make a smoothie are a 1:2 ratio of fruit and veggies, for every fruit serving, I include 2 servings of vegetables, and include fat and protein.

Pick 1 fruit, 2 vegetables, 1 liquid, 1 fat, 1 protein, 2-3 ice cubes = your complete smoothie.


Here are some of my favorites :

Fruit :

  • 1/2 frozen banana

  • 1/2 cup frozen blueberries, strawberries, blackberries, or mixed berries

  • 1/2 orange

  • 1 packaged unsweetened acai puree

Veggies :

  • 1-2 cups spinach

  • 1 carrot

  • 1 cup kale

  • 1-2 beets

  • 1/4-1/2 sweet potato

Liquid :

  • 1 cup unsweetened non-dairy milk or regular milk

  • 1 cup unsweetened coconut water

  • 1 cup cold water

Fat :

  • 1-2 tbsp nut butter

  • 1-2 tbsp hemp seeds

  • 1-2 tbsp chia seeds

  • 1/4 cup raw nuts

  • 1/4 avocado

Protein

  • 1/2 cup nonfat plain greek yogurt

  • 1 scoop plant based protein powder

  • 3 tbsp powdered peanut butter

Be mindful of portion sizes and remember, if weight loss is your goal or even maintenance, a smoothie is a great option, but not in addition to all of your regular foods, otherwise you’ll have a caloric excess. If you are trying to gain weight, increase protein and fat content and consume in addition to your regular diet.


Happy blending, you’re only limited by your creativity, I promise you won’t even know the veggies are in there and can get 1/2 of your servings of both fruit and veggies in one smoothie! Let me know what you’ve tried!

  • ivydames




No matter the time of year, we're all super busy. There's a party to go to, mountain to climb, pumpkin patch to explore, kayaks to float in, microbrews to drink- I get it. That’s where a little planning and prepping one day a week can make a big difference in your life. If you are busy, want to lose weight, eat healthier or just like to get all your cooking done at once, this is the way to go.


It can seem daunting at first to plan that far ahead (I know it was for me) but hopefully these tips will help make it easier and get you going towards successful meal prepping.


Start Simple This isn’t really the time to start eating crazy foods you aren’t used to, at least for the first few weeks. Think about putting together foods you already like and know how to prepare, this will save you time to begin with.


Master Breakfast If you already eat oatmeal, try doing overnight oats. I love oats because they are high in fiber, and can be super nutritious for a filling and healthy breakfast. If you’re more of an egg person, you can prep the veggies for a scramble or omelette ahead of time and throw them in the pan in the morning with some already beaten eggs and whip up a breakfast in just a few minutes. Better yet, bake egg muffins all at once and have breakfast all week.


Shop Smart Don’t head to the store without a plan, you run the risk of roaming the aisles and buying foods that don’t really go together. Plan out what you’re going to have for the week and make a list to take to the store, you’ll save time, money and sanity.


Be Snack Savvy Pre-packaged minimally processed bars like Kind and RX make great snacks that take absolutely no work. If you’re looking for more whole food options, buying things in bulk like string cheese and hard boiling a bunch of eggs ahead of time are great to grab on the go.


Get Freezin’ Making large batches of food ahead of time and freezing them is a great way to save time. You can throw tomorrow’s dinner in the fridge to thaw before you head to work and come home to a dinner that will require a few minutes in the microwave. Or, if you’re into smoothies, try making homemade smoothie kits of frozen fruit and veggies and then after a workout or whenever, throw it in a blender with your milk or water of choice and you’re good to go.


Choose Grains Wisely Pick grains you can use for multiple meals and cook a big batch on Sunday. Quinoa is great for breakfast in place of oatmeal, or you can throw it into salads for extra protein, or serve your fish or chicken for dinner on top of it.


Spread Your Food Out On a sheet pan that is. Roasting veggies and protein in big batches in the oven is a super easy way to prepare a lot of food at once. You can throw these in salads, or use them for low maintenance dinner ideas.


Slow It Down If you have a slow cooker- bust that thing out! You can make all sorts of food in your slow cooker, and it doesn’t just have to be soup. You can make quiches, oatmeal bakes, lasagna, enchiladas, roasts, the sky’s the limit. Set it to go before you leave work, come home to a delicious meal you can reheat all week.


What are you waiting for? Get out there and prep yourself for a week of healthy eating and spend less time in the kitchen. If you are looking for or in the need of some awesome meal prep ideas then make sure to check out my pinterest board.

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