Month: September 2023

Fitness Tips

Carbs Or Fats: What’s the best Macronutrient Distribution for a fat loss phase?

melaniewalessustainableliving

As long as you are in a calorie deficit and eating sufficient protein, either can work!  

(About 1g per pound of your ideal bodyweight is a good place to aim for.) 

You can lose fat on high carb, high fat, or balanced diets.  Macronutrient distribution does not change your ability to lose fat.  

This is great news!  

Choose whatever makes you feel and perform your best.  

Consistency is key to having a Sustainable Fitness Journey.

Your preferences matter. Consistency is only possible when you enjoy the journey.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for evidence based fitness tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Crockpot Chicken Chili

melaniewalessustainableliving

Forget to meal prep something this weekend? Not to worry. I’ve got you covered.🤗 Make this easy and versatile chili. Enjoy on its own, over rice, in a taco, as a burrito filling, and as dip for tortilla chips. Be creative and let this flavorful chili keep your meal times inspired and flavorful all week long!  

Makes 10 servings
Per 290g serving
200 calories
24.7g protien
21.9g carbohydrate
1.3g fat

INGREDIENTS YOU’LL NEED:

  • 932g boneless skinless fresh or frozen chicken breast about 4-5 chicken breasts. 
  • 170g tomato paste (1 can) 
  • 425g canned black beans (1 can) 
  • 300g fresh or frozen corn 200g diced onion (about 1 large)
  • 250g sliced fresh mushrooms 
  • 3 cloves garlic, minced 
  • 2 tsp ground pink Himalayan salt 
  • 30g taco seasoning 
  • 1 tbsp apple cider vinegar or juice of 1/2 lime 
  • 960 ml water (1 quart) 

DIRECTIONS
Add all the ingredients to a crockpot and cook on high for 4-5 hours or until chicken can easily be shredded with 2 forks. Shred chicken with 2 forks and stir chili well.

Allow to cool a bit before storing in the refrigerator for up to 5-6 days. Can also easily freeze portions.

Need some more fun and delicious recipes to help you reach your goals? My e- cookbook is available! Click here for details. The Art of Meal Prep For Sustainable Living This chili recipe is in it as well as many more yummy and versatile bulk meal prep recipes including soups, pizza dough, and BBQ.

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

5 Simple and Effective Nutritional Tips To Help You Reach Your Fitness Goals

melaniewalessustainableliving

These simple and effective tips are the ones I follow 365. If a day doesn’t go as well as I hoped, I start fresh the next day.

1.

MAKE SURE EACH MEAL CONTAINS AT LEAST 30G OF PROTEIN.

2.

INCLUDE FRUITS AND/OR VEGGIES WITH EACH MEAL.

3.

EAT REGULARLY AND DON’T ALLOW YOURSELF TO GET TOO HUNGRY.

4.

DON’T SNACK OR NIBBLE BETWEEN MEALS.

5.

DON’T RESTRICT FOODS OR FOOD GROUPS AND YOU CAN INCLUDE FUN FOODS IN MODERATION.

Stay Consistent.

Treat yourself with kindness.

And the results will follow.

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If you have thought about having me as your coach to support you along your own fitness journey check out the Online Fitness Coaching page on my website for more info and how to inquire about my online fitness coaching service. Receive customized activity and nutrition plans, monthly virtual calls, and weekly email check in’s.

http://melaniewales-sustainableliving.com/online-fitness-coaching/

Follow me on Instagram for more tips, free recipes, and full days of eating.

http://www.instgram.com/melaniewales.sustainableliving

Fit Recipes!

Free Recipe: Overnight Recovery Dessert Bowl

melaniewalessustainableliving

Train hard, eat well, sleep, recover, repeat.

When it comes to my dessert, meet my evening staple. I want to wake up feeling rested and ready. This is for the those with high recovery demands. It is loaded with all the good stuff to help me sleep well and recover overnight.

Makes 1 Serving

475 calories

32g protein

70g carbohydrate

7g fat

Ingredients You’ll Need:

125ml 2% milk

75g nonfat Greek yogurt

30g instant and flavored oatmeal packet

15g Whey Protein Powder

8g sugar free instant pudding mix

10g zero calorie sweetener of choice

300g fruit of choice

10g peanut butter powder or cocoa powder

pinch of salt

Optional: 10g zero calorie sweetener of choice sprinkled on top

Directions:

In a glass storage bowl, whisk together the milk, oatmeal, protein powder, pudding mix, sweetener, pinch of salt, and yogurt for 1 minute. This will help it thicken. Top with the fruit, optional sweetener and peanut butter and or cocoa powder.

Enjoy right away, in a couple hours, make in the morning or night before. If, enjoying later, store in the refrigerator for up to 2 days. Mix and match flavors of protein powder, pudding mix, and fruit to keep things fun!

Want to try one of my favorite protein powders to help you reach your daily protein needs and maximize your recovery? Use code MELANIE10 for 10% off your first order and use my link https://outworknutrition.com/?ref=dkNH36V5xmUfmm

Find me on Instagram for more recipes, fitness tips, and meal ideas.

www.instagram.com/melaniewales.sustainableliving