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Guest Post: Fitness & Nutrition Coach Tiffany Payne

I am so excited to collaborate with this beautiful human! Tiffany is super generous to share with us what she ate over a three day period. You guys KNOW I LOVE seeing what and how other people eat and my girl does not disappoint. Her “diet” is doable, delicious, and HEALTHY. Thanks TP, can’t wait to work together again in the future! xoxo

About Tiffany

Tiffany is the creative director and founder of Dumbbells n’ Donuts blog.

She is an online fitness and nutrition coach, helping people become the best version of themselves in a short 8-12 weeks!

On top of being a full time blogger and coach, she is a full time ICU registered nurse with double bachelor degrees in Exercise Science and Nursing.

Her fiancé is a Doctor of Chiropractic who often collaborates with her to always bring the most up to date and evidence based practice posts!

 

Transparency

Being as transparent as I can is really important to me. I’m not vegan, I’m not gluten-free, I don’t follow a strict diet, and I don’t track my food.

I am VERY much an intuitive eater. I think that if you are just wanting to maintain, you’re happy with your weight/body, or just really know your body and what you respond well to then it’s unnecessary to track or diet. It’s not healthy to be constantly worrying about what you’re eating.

 

The Way I Eat When I’m Not ‘Dieting’

I’m also very big into following the 80/20 rule regarding nutrition and diets. The majority of what I put into my body is food that will really nourish me and help me towards my goals. But i’m not afraid to go out to dinner, grab a drink with my friends, and just really enjoy living my life without having to count every calorie that goes in my body – NO THANK YOU!

Here is what I ate within a 3 day span:

Nutrition – DAY ONE

Meal 1:

  • 2 GG Crackers
  • 2 tbsp natural peanut butter
  • 2  whole eggs
  • Onions + tomatoes in eggs
  • 1 cup mint green tea

Meal 2:

  • Small cup of blackberries, raspberries, and blueberries
  • My Peanut Butter Protein Shake
    • 2 tbsp natural PB
    • 1 scoop chocolate protein
    • 1 cup unsweetened almond milk
    • 3 ice cubes
    • 1 banana
    • 1 scoop maca

Meal 3:

  • Trader Joe’s Chicken Burrito Bowl
  • 1/2 cup low fat cottage cheese

Meal 4:

  • 4 oz Ground Beef
  • Mustard & reduced sugar ketchup
  • 1 whole wheat bun
  • 1 oz oven baked Cheetos

Meal 5:

  • 1 cup birthday cake halo top
  • 1 cup chamomile tea

 

Nutrition – DAY TWO

Meal 1:

  • 3 whole eggs
  • 1/2 cup Kodiak cakes
  • 2 tbsp natural peanut butter
  • 1/2 cup raspberries
  • 1 cup of coffee

Meal 2:

  • My Green Smoothie
    • 1 cup spinach
    • 1 1/2 cups unsweetened vanilla almond milk
    • 3/4 cup pineapple tidbits from Trader Joes
    • 1 cup vanilla Greek yogurt
    • Ice

Meal 3:

  • 2 GG crackers
  • 1 packet tuna salad

Meal 4:

  • Small Seafood Pho (Crab, Scallops, Shrimp, Squid, & Veggies in it)
  • 2 steamed pork dumplings
  • 2 squares Trader Joe’s chocolates

Meal 5:

  • 3/4 up cinnamon chex
  • 1 cup unsweetened vanilla almond milk
  • 1/2 scoop chocolate protein shake
  • 1 cup chamomile tea

 

Nutrition – DAY THREE

Meal 1:

  • 1/2 cup steel cut oatmeal
  • 1/2 cup unsweetened almond milk
  • Sweetened with stevia
  • 2 whole eggs
  • 1 cup decaf peppermint tea

Meal 2:

  • Clean Juice Avocado Toast
  • Clean Juice Coffee smoothie

Meal 3:

  •  1 oz roasted & salted almonds
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 4:

  • 2 oz protein plus pasta
  • 30g lite northern Italian dressing
  • 1 avocado
  • 1/2 cup blueberries
  • 2 squares Trader Joe’s chocolate
  • 1 lightly salted rice cake
  • 1 tbsp natural peanut butter

Meal 5:

  • 1 scoop vanilla whey protein
  • 1 scoop maca

Thanks again Tiffany!
Happy New Year!

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So, How Are Those New Year’s Resolutions Going?

We’ve made it to March.  Has anything changed since you made some healthy promises to yourself back at the beginning of the year?

Yes? Awesome, good for you.  NOW is usually the time that our motivation starts to dwindle, our progress may seem to plateau, and we sort of get a “whatever” attitude and slip back into old bad habits.

No?  Still struggling with drinking more water, less booze, more greens, less processed junk, moving more, sitting less aka the usual?  I hear ya.  Me too!

 

It is a constant work in progress.  And don’t you feel like there is always “something”?  Like an excuse? An event? An occasion?  To splurge and overindulge?  That’s what it always seems like for me.

And that’s ok!

 

Only one things matters as we try to get back to whatever we were aiming to improve a few months ago. BALANCE.

The point of this post isn’t to make you (us) feel worse about maybe not reaching certain goals just yet or “dropping the ball”, it’s to try and keep us all motivated, accountable.

Throw in an extra salad today, eat an avocado, stop by Millie’s for a dragon bowl, go for a walk at lunch time, soak up some Vitamin D when you can.  You deserve to put yourself first, to make your health a priority, and to feel and LOOK like the best version of you…ever.

 

 

Ok, enough with the feels!

Have a fabulous day, friends.

xo,

rachel signature

 

PROTEIN Packed White Bean Spread/Dip

I recently had the good fortune of traveling with my darling friend Jen.  She’s the best because we love so many of the same things.  Food, sauvignon blanc, our dogs, food, skinny margaritas, cooking, champagne, restaurants, our husbands (who also happen to be best friends), food and wine.  We were sunning by the pool one day talking about hummus and she blew my mind with this idea for white bean dip.  It’s like hummus with a twist!

ingredients copy

 

PROTEIN Packed White Bean Spread/Dip
 
Prep time
Total time
 
Author:
Ingredients
  • 2 cans of cannellini beans, drained
  • Juice and zest of one lemon
  • ¼ cup of water (add less if you want a thicker dip)
  • 1T EVOO
  • S&P to taste (I like a lot of both, try to use pink himalayan sea salt)
Instructions
  1. Throw everything into your vitamix or powerful blender. Done!

 

blender

 

Spread it on ezekiel bread in place of mayo, use as a dip for crudite & roasted veggies, or dip right in with toasted pita!  I topped mine with some extra EVOO and parsley.  It took about 5 minutes from start to finish and is super versatile.  Add some hot sauce, garlic, cumin, and paprika if you like.  Maybe some olives to give it a salty, lush flavor?  Go crazy.  Thanks Jen for this awesome protein packed snack!

 

final

xx,

rachel signature

#Blondeseatclean28 final challenge + shopping list

week 4
#Blondeseatclean28: Week 4!
 
Refer to challenge for more information about the ingredients.
Author:
Ingredients
  • Epson Salt for bath
  • Himalayan Pink Salk
  • Frozen Banana
  • Organic Spinach
  • Unsweetened Almond Milk
  • Medjool Date
  • Peanut butter with 1 or 2 ingredients *PEANUTS or another nutbutter
  • Cinnamon
  • Pomegranate
  • Chia Seeds
  • Organic Kale
  • EVOO or Avocado Oil
  • Ingredients for day 28
Instructions
  1. CONGRATULATIONS!

We are so proud for everyone of you. We look forward to highlighting our favorite posts and participant stories. Please submit your favorite stories and positive changes to info@blondeseatclean.com.

Week 4: Killing IT

22-Take a bath with epson salts<<Like Dr. Teals which you can find at Walgreens>> Click here to learn about the benefits. + A 15 minute POWER walk and 10 minute Cardio with Jessica Smith

23-Do not eat bread, pasta, potatoes, or rice after 3 pm. We use this method with clients who are having trouble dropping weight.. Gather ideas from last week’s snack challenge and think salads with protein at dinner. +  A 5 minute warm up walk and 20 Minute Killer Core

24- Replace dinner with the game changing green smoothie! <<this makes me feel great in the morning.. and actually hungry>> + Blast some of your favorite music and follow along for a 28 minute Butt and Abs Cardio Workout

25- Replace your table salt with Himalayan Sea Salt and use it on your Kale Chips you are making tonight. <<caution:addicting>> *tip:you can use olive oil +  10 Minute Bikini Arms Workout with Tone it UP+  + 10 Minute Love your arms workout with Tone it Up

26-Kick your sweet craving at night with a pomegranate! Learn how to open one without the mess here. + Ouch!! This one is tough! Find your favorite music (you will need it!) and try and get through this 20 minute fat burner. You need a 5-20 pound weight, matt or towel, and a chair.

27-Get creative! Make a recipe with chia seeds and tag us. +  9 minute legs and butt work out + 3 Miles of power walking or a run!

28-Have a friend over for a BEC approved meal. You have all weekend to do this. Revisit the past 28 days and repost your favorite challenge. We are so proud of you :)   + Get a friend to do a work out with you! Pick your favorite from the past 27 days and GO FOR IT!

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