Tag: nutrition

3 Things I Wish I Knew Before Starting My GLP-1 Journey

Published on by Nicole, RNLeave a comment

🌟 So, you’ve decided to hop on the GLP-1 train? First of all, congrats! 🎉 It’s a wild ride, but trust me—the destination is SO worth it. If I could rewind and give myself some pointers from the future, these are the top three tips I’d share about protein, fiber, and supplements. Plus, stick around for how you can work with a pro (yours truly) who has been there, done that! 🚀

1. Getting Cozy with Protein 🍗

Okay, let’s talk protein. Before my GLP-1 adventure, protein was kind of like that kid in high school you never really noticed until they starred in the school play. 🎭 Turns out, it’s a major player! Here’s why:

  • Stay Strong: Protein is your BFF for maintaining muscle mass, which is mega important when your appetite’s taken a hike.
  • Balanced Meals Are a Vibe: Make sure each meal gets a sprinkle of chicken, fish, tofu, or legumes. (Bonus points if it’s delicious).
  • Track Like a Boss: Use apps to keep an eye on your protein intake. It’s easier than stalking your crush online. 👀

2. Fiber: The Unsung Hero of Your Diet 🍎

Fiber is like that reliable friend who always has snacks in their bag. 👜 Super helpful! Here’s what got me grooving with fiber:

  • Satiety Superstar: Fiber helps keep you full, reducing the likelihood of gnawing hunger pangs at 3 A.M.
  • Digestive Delight: Regular visits to the bathroom? Yes, please. Fiber makes that happen.
  • Whole Foods, Whole Heart: Embrace whole grains, veggies, and legumes. They’ve got your back!

3. Supplementing Like a Pro 💊

Supplements were a mystery to me at first—like algebra, but make it health. Here’s how I cracked the code:

  • Doctor’s Orders: Before popping any pills, chat with your healthcare provider. Safety first, always.
  • Tailor-Made Picks: Target supplements that suit your specific needs. Think vitamin D and omega-3s, but only if you need them.
  • No Skimping: Quality is king. Choose trusted brands so you’re not ingesting fairy dust. ✨

Let’s Get Personal: 1-on-1 Health Coaching With Yours Truly 💪

Why trust me with your journey? Well, before you ask…

  • Pro Qualifications: I’m a Registered Nurse with over 5 years of experience. I know my stuff, and your health is my top priority. 📚
  • Living Proof: I’ve personally lost over 35% of my heaviest weight through lifestyle changes and GLP-1 medications. 🏆 Yep, been there, done that, and ready to share all the secrets!
  • Customized Plans: I’ll craft a plan as unique as your fingerprint. It’ll fit your goals and lifestyle like your favorite pair of jeans.
  • Support Squad: Regular check-ins mean you’re never alone on this journey. We’ll tackle any hurdle together—likely with some motivational GIFs. 📈
  • Expert Tips: Arm yourself with the latest and greatest strategies to keep you on track and fabulous.

Ready to transform your GLP-1 journey into an adventure you’ll love? 🎈 Let’s chat about how I can support you every step of the way. Shoot me a message to find out more about my health coaching services, and let’s make magic! 💫

Why Protein is Your Weight Loss BFF! 💪🥗

Published on by Nicole, RNLeave a comment

Hello, fabulous friends! Are you on a weight loss journey? Me too! And let me tell you, protein is like your magical sidekick in this adventure! 🧙‍♀️✨ Let’s dive into why protein is the superstar you need to reach your goals healthily and happily.

What’s Magic About Protein? 🤔

Protein is one of the three must-have macronutrients (the others are fats and carbs)—think of it as the building blocks of YOU! It repairs and builds muscles, keeps your organs ticking, and powers up your immunity! 🏋️‍♀️

Why Protein is a Weight Loss Champion 🥳

Focusing solely on the scale 📉 might lead to losing muscle along with fat—oh no! Here’s how protein saves the day:

  1. Muscle Preserver 💪 Cutting calories can lead to muscle loss—yikes! Enter protein, our superhero, to protect your muscle mass! And more muscle means more calorie burn, even during Netflix marathons. 🎬🔥
  2. Keeps You Full & Happy 🍽️ Feel starving after a meal? Protein digests slower than carbs, keeping you fuller longer, reducing snack attacks, and leaving you satisfied! 🛤️
  3. Metabolism Booster 🚀 Your body burns calories digesting protein, thanks to the “thermic effect of food.” So, protein gives your metabolism an awesome boost! 🏃‍♀️🔥
  4. Fat Loss Helper 🥳 Protein helps your body use fat for energy, not muscle. The result? Fat loss with muscles staying put, helping you achieve those toned results! ✨🎉

How Much Protein Should You Get? 🧐

The magic number! 💛 While a general guideline is to aim for 0.8-1.2 grams of protein per pound of body weight, a more personalized approach can be found using a Total Daily Energy Expenditure (TDEE) calculator. This handy tool takes into account your activity level, age, weight, and fitness goals to give you customized protein targets! It’s a game-changer, especially if you’re working out or focusing on building muscle. 💪💃

Fun & Tasty Ways to Enjoy Protein! 🥩🥚🍗

Boosting your protein doesn’t have to be dull! Try these mouthwatering ideas:

  • Greek yogurt topped with berries and honey 🍓🍯
  • Smoothies with almond butter, spinach, and protein powder 🍌🍵
  • Veggie-loaded egg muffins for an easy breakfast 🧁🥬
  • Grilled chicken tacos with all the fixings 🌮🥑

Don’t forget the plant-based proteins! Lentils, chickpeas, tofu, and quinoa are fantastic too. 🌱

Protein = Your Secret Superpower 💥

In a nutshell (and nuts are a great source of protein too! 🥜), protein is your bestie when it comes to weight loss. It keeps you strong, satisfied, and helps you get the results you want without losing muscle. Plus, it’s delicious and versatile!

So, next time you’re meal planning, give a little extra love to protein. Your body will appreciate it, and your progress will skyrocket! 🌟

Let’s stay strong, focused, and smash those goals together! 🏆🙌

With protein-packed energy and love,

With protein-packed energy and love,
J. Nicole, RN & Health Coach 💕

Is It Normal to Not Lose Weight Before Your Period on GLP-1 Medication? 🤔🩸

Published on by Nicole, RNLeave a comment

Hey everyone! 🌟 Welcome back to the blog. Today, we’re diving into a topic that’s on the minds of many women: weight fluctuations during the menstrual cycle, especially for those on GLP-1 medications like Ozempic or Wegovy. 📉💊

So, What’s the Deal? 🤷‍♀️

You’ve been cruising along your weight loss journey, thanks to the help of GLP-1 medications, seeing consistent progress on the scale. But then, a week before your period, it’s like everything comes to a screeching halt. No weight loss?! 😳 Is this normal?

The Short Answer: Yes, It Is! ✅

@nicoleinscrubs19

Replying to @nanieag I hope this answers your question about not losing around your period while on GLP1! If you have any other questions, let me know!!! #healthjourney #healthandwellness #periods answering your questions about glp1 do you gain while on your period on glp1 glp1 side effects

♬ original sound – J. Nicole, RN

First things first, let’s bust a myth. It’s completely normal to experience a plateau or even a slight weight gain leading up to your period. Here’s why:

1. Hormones at Play 🔄

Your body undergoes hormonal changes throughout your cycle. The week before your period, levels of estrogen and progesterone fluctuate. These hormonal changes can cause your body to retain water, leading to temporary weight gain or a standstill in weight loss. 💦

2. Cravings and Appetite Changes 🍫😋

Many experience increased cravings and a higher appetite during this time. You might find yourself reaching for comfort foods more often. While GLP-1 medications can help curb hunger, cravings driven by hormonal shifts can still occur. Remember, it’s okay to listen to your body and honor those cravings within reason. 🥰

3. Bloating and Digestion 🚫🥦

Bloating is another common symptom due to water retention and possible digestive slowdowns. This added bloating can make you feel like you’ve gained weight, even if it’s just temporary water weight. Rest assured, it’s not a reflection of your actual progress. 🌊

What Can You Do? 🤔

  • Stay Hydrated: Drink plenty of water to help reduce bloating and water retention. 💧
  • Mindful Eating: Focus on nutrient-dense foods to help manage cravings and keep you feeling full. 🥗
  • Gentle Exercise: Engaging in light physical activity like walking or yoga can help alleviate bloating and boost your mood. 🧘‍♀️
  • Be Kind to Yourself: Remember that fluctuations are normal. Your weight is just one measure of your overall health. 🌈

In Conclusion 🏁

It’s totally normal to not lose weight—or even see a slight gain—the week before your period while on GLP-1 medication. Remember, your body is going through natural hormonal changes that can affect weight. Stick to your healthy habits, and your body will find its balance. Trust the process, and don’t let temporary fluctuations discourage you from your path! 💪❤️

Thank you for reading! If this resonated with you, feel free to share your experiences in the comments or reach out with more questions. Until next time, keep shining and rocking your journey! 🌟🎥