sustainable weight loss - Melanie Wales

Transform your bowl of protein oats quickly and easily into “The Giant Protein Cookie”! The addition of baking powder and a little time to bake is all it takes. Mix and match flavors of protein powder and instant sugar free pudding mix, add in’s and toppings and you may find yourself exploring endless variations of your own giant protein cookies too.

Serves 1

(base recipe minus toppings and add ins)

428 calories

34g protein

49g carbohydrate

11g fat

INGREDIENTS YOU’LL NEED

240ml 2% milk
40g old fashioned rolled oats
30g whey protein powder of choice
10g sugar free instant pudding mix
5g baking powder
15g monk fruit zero calorie granulated sweetener
Pinch of pink Himalayan granulated salt
optional toppings and add ins such as sprinkles, chocolate chips, nuts, raisins, dash of cinnamon, or cocoa, etc..

Pro tip: You can use up to 10g of cocoa powder or pb fit peanut butter powder in the cookie mixture without messing it up.

DIRECTIONS

On the stove top or microwave, cook the oats in the milk until softened.

In a mixing bowl measure out your protein powder, pudding mix, zero calorie sweetener, baking powder, a pinch of salt and any add ins that do not melt like nuts or dried fruit.

Add your cooked oats in milk to the bowl with your measured dry ingredients and whisk together for 1 minute. This will help it to thicken.

Pour protein oat mixture on a parchment lined cookie sheet. Top with any melting ingredients like chocolate chips. (Can also wait and top immediately after baking while the cookie cools.)

In a preheated oven bake at 350 degrees for 15 minutes.

Remove from oven and allow to cool a bit before removing from the parchment paper.

Then enjoy the warm and fresh from the oven giant cookie!

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.

https://melaniewales-sustainableliving.com/shop-cookbook/

Find many more delicious and macro friendly sweet treat recipes for cookies, brownies, cheesecakes, donuts, and so much more.

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Secrets To Losing Weight and Keeping It Off For Good

April 9, 2024April 9, 2024 melaniewalessustainableliving

8 years between these pictures. You want to know the secrets to losing weight and keeping it off for good?

Well… there are no secrets.

No magic diet, or pill you can take to make the body fat melt off.

It takes consistent WORK. It takes changing bad habits for good.

It takes realizing habits you thought were good really aren’t if you are not seeing results.

It takes prioritizing your long term health over your short term wants every single day.

It takes falling in love with the process.

It takes a radical mindset shift, determination, and good information to help you along the way.

3 helpful tips to get you going on your Sustainable Living fitness journey.

Be Patient. Sustainable results are slow going. If the process was quick and easy we would all be walking around in our dream bodies. Losing 2-4 pounds a month is amazing progress!
Be Realistic. Set daily goals that you can actually achieve. If you haven’t exercised in months, don’t expect to hit it hard from the start, training 6 days a week and an hour everyday. This will burn you out. Daily walks and a couple 30 minute full body workouts per week are a great start.
Celebrate your daily wins! Big and small. If you make a mistake or fall off track, that’s okay. Learning how to lose weight and keep it off is a skill. It takes practice. Don’t beat yourself up. Be kind and keep going NOW.

You are only one good habit away from being back on track.

Drink a glass of water, take a 10 minute walk, or enjoy 3 deep slow breaths. Cool. Now you are back on track!! Make those small efforts add up so you can lose weight AND keep it off for good!

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.

See my client testimonials.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

The Best Low Calorie Sauces and Condiments

April 2, 2024April 2, 2024 melaniewalessustainableliving

Healthy whole foods do not need to be boring and plain. Keep my top 5 everyday sauces and condiments on hand so you can always add flavor, texture and variety to your meals without loads of excess calories.

Yellow Mustard
Monk Fruit Granulated Sweetener
Sugar Free BBQ Sauce
Dill Pickles
Hot Sauce

Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks. “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fit Recipes!

Free Recipe: Double Chocolate Fudge Protein Brownie

March 19, 2024March 19, 2024 melaniewalessustainableliving

I stumbled across this perfect protein brownie recipe on accident! I was trying to create something else utilizing canned pumpkin and chocolate and what ended up happening was that I made divine brownies instead! The pumpkin is what makes this brownie possible. You don’t taste the pumpkin at all, instead it gives this brownie it’s perfect texture without using butter and allows the rich chocolate flavor to come through.🤤

Makes 8 servings

Per 60g serving

135 calories

9g protein

19g carbohydrate

3.5 fat

INGREDIENTS YOU’LL NEED

2 eggs
75ml real maple syrup
75g nonfat Greek yogurt (unsweetened applesauce can also be used and works great!)
140g canned pumpkin
25g cocoa powder
50g Chocolate Protein Powder of choice
25g all purpose flour
50g semi sweet chocolate chips (or mix and match any kind of baking chips such as milk, dark, white or peanut butter chips)
5g baking powder
1/2 tsp ground pink Himalayan salt

DIRECTIONS

In a mixer or by hand mix together the eggs, maple syrup, Greek yogurt, and pumpkin until smooth.

By hand fold in the cocoa powder, baking powder, and salt.

By hand fold in the protein powder.

By hand gently fold in the flour and chocolate chips until smooth and just combined. To not over mix!

Pour the batter in a parchment lined 8×8 baking pan and bake at 325 degrees for 22 minutes.

Remove from oven and allow to cool on a wire rack. The middle of the brownie should still be a bit gooey when you first remove it from the oven. It will further set as it cools.

Once cooled cut into desired portions and store in the refrigerator for up to 4-5 days.

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.

https://melaniewales-sustainableliving.com/shop-cookbook/

This Double Chocolate Fudge Protein Brownie recipe is included in Volume 1 as well as many more delicious and macro friendly sweet treat recipes for brownies, cookies, and so much more.

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

How To Get Back On Track Now

March 12, 2024March 12, 2024 melaniewalessustainableliving

How to get back on track now if you miss a workout, not meet your step goal, or deviate from your nutritional goals by under or over eating.

Here are the best next steps to get back on track.

physiotherapy-weight-training-dumbbell-exercise-balls-39671.jpeg — Photo by Pixabay on Pexels.com

Reflect: Why did it happen?

Learn: What circumstances preceded the events that led to it?

Plan: Is there a way to make it easier for you to stick to your goals in the future?

Keep Going: Consistency not perfection. It’s what you do most of the time that matters.

Don’t be discouraged if you fall off track. Everyone does. The only way to discover your potential is if you keep going.

Remember, a fitness journey lasts a lifetime.

Reflect- Learn- Plan- Keep Going

You’ve got this!

Use these steps to help you reach your fitness goals and to help you maintain your hard earned results long term.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

The Best Strategies For Navigating Trigger Foods

March 6, 2024March 12, 2024 melaniewalessustainableliving

You may see my transformation below and think I have iron clad will power. This is not the case. I can and do succumb to tasty treats and have indulged in excess.

If this is the case, then how did I transform and how do I still maintain my results? There are a multitude of reasons, but one of them was learning how to deal with trigger foods.

What are trigger foods?

They are usually ultra processed and extra tasty foods that hold the magic combo of sugar, fat and salt. They are low in protein and low in fiber and you know the saying, “bet you can’t eat just one?”

Next are the 5 best strategies for successfully navigating trigger foods.

Don’t Buy/ Don’t Make: You can’t indulge in something that is not available.
Out Of Sight/ Hide It: Constantly being reminded that a tasty treat is available makes it so much harder to exert willpower. Hide them from yourself.
Swap it: Make an alternative (but similar) treat Instead that is higher in protein, fiber and nutrients. My E Cookbooks are full of swaps.
Pair It: Enjoy a smaller portion along with an otherwise high volume, high fiber, high protein and nourishing meal.
Not First: Fill up on fruits, veg, and protein to start your meal. Eating foods first that are designed to be as tasty as possible will make other foods incredibly lack luster by comparison. In addition, if you eat these types of foods while hungry, it will easily lead to overconsumption. If you are going to include these foods, save them for last.

Use these strategies to help you reach your fitness goals and to help you maintain your hard earned results long term.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Mindset Tips: How To Stay On Track Even When It Gets Hard

February 13, 2024February 13, 2024 melaniewalessustainableliving

barbell on the floor — Photo by Leon Ardho on Pexels.com

“What can I do today that adds value to me tomorrow.”

It’s easy to succumb to short term convenience and comforts when we are tired, hungry, stressed or overwhelmed. Especially at the end of a long day or week.

Most of us do not deviate from our action plan when things are easy. We veer off track when things get hard, inconvenient, or require more effort than we expect.

When this inevitably happens. Shift your mindset and REMEMBER that your long term goals are valuable and hold a greater purpose than how you feel in this fleeting moment.

Stay true to what you know you should do. Keep the promises you made to yourself. Your tomorrow self will thank you that you persevered today.

Every week I have the opportunity to hear how my 1 on 1 clients stay consistent to their long term goals despite their circumstances and about the rewards and benefits they see because of their previous consistency.

We call these Non Scale Victories and I have all my clients share at least one with me each check in.

Next are a few non scale victories that were shared with me recently.

Eating well and nailing their full body resistance workouts while on full time kid duty and a husband out of town. This includes a very active, nap skipping toddler!
Keeping to their nutritional goals despite the stress of moving halfway around the world, starting a new job, finding a car, and a new home.
Getting to play in the snow and keep up with their kid for sled riding.
Having someone comment about how buff their arms are now.
Seeing noticeable quad growth while waist measurements stay the same. Lean Gains!

We all lead full and busy lives.

It’s easy to get lost in the chaos of the moment.

Hold strong.

We are all more capable and resilient than we realize.

On your own fitness journey pay attention to your many non scale victories.

Victories such as:

Increased strength, endurance and mobility
Increased self confidence and self efficacy
Less anxiety around food
Better Sleep
More ability to cope with negative stressors and less overall stress
More energy for daily tasks
Less joint and muscle aches or pains

Allow these victories to help you remember that making your fitness a priority is always worth it.

www.melaniewales-sustainableliving.com

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

My Top 5 Spice and Seasoning Pantry Staples

February 6, 2024April 2, 2024 melaniewalessustainableliving

Healthy whole foods do not need to be under seasoned and plain. Keep these basic spices and seasonings on hand so you can always add flavor to your meals.

Sea Salt
Cinnamon
Garlic Powder
Black Pepper
Smoked Paprika

Looking for ways to make all your healthy and homemade meals flavorful? Click here to learn more about my E Cookbooks “The Art Of Meal Prep For Sustainable Living Volumes 1 and 2” are dedicated to meal prep and to eating well without sacrificing enjoyment or flavor.

Fit Recipes!

Free Recipe: Super Easy Slow Cooker Pumpkin Chili

January 30, 2024January 30, 2024 melaniewalessustainableliving

For this recipe if you can open a can and chop an onion you can make this. If there was ever a recipe to get you started on your meal prep lifestyle this is it. It is delicious, high volume, high protein and full of flavor! The pumpkin blends in seamlessly while adding a sense of sweetness and richness to the chili while keeping the calories low. Pumpkin is so versatile! If you like my recipes and fitness tips remember to share! We can all reach our fitness goals and enjoy the process too!❤️

Serves 8

For 1 serving (443g)

280 calories

24g protein

36g carbohydrate

7g fat

Ingredient’s you’ll need:

1 can pumpkin (425g)
1 can black beans (425g)
1 can tomato paste (170g)
1 large can diced tomatoes with chilis (794g)
1 can beef broth (425ml)
Some jarred or canned salsa (300g)
2 tbsp chili powder (30g)
760g ground lean turkey (93% lean)
1 large onion chopped (400-500g)
1/2- 1 tsp ground pink Himalayan salt

Directions:

Add everything to a slow cooker and cook on high for 5-8 hours. Stir occasionally and chop the ground turkey up as it cooks so it can blend with the chili. Allow to cool a bit before storing. When reheating add some water to make it more high volume of you need. Or top with cheese, sour cream, etc.. and enjoy with cornbread/corn chips if you need more calories and less volume. Enjoy within 5-6 days of preparing or store portions in the freezer for future meals.

Need some more fun and delicious recipes to help you reach your goals? My e- cookbooks are available! Click below for details.

https://melaniewales-sustainableliving.com/shop-cookbook/

This Super Easy Slow Cooker Pumpkin Chili bulk prep recipe is in Volume 1 as well as many more yummy and versatile quick prep, bulk prep, and sweets and snacks prep recipes.

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

www.instagram.com/melaniewales.sustainableliving

Fitness Tips

Muscle: The Underrated Key To Successful Fat Loss

January 23, 2024January 23, 2024 melaniewalessustainableliving

When I was a teen and in my 20’s I lost and gained weight more times than I can count. Each time I repeated the cycle I regained even more weight. I felt hopeless and broken as I tried to do what I thought worked. Restrictive diets and lots of cardio. Always with the focus on weight loss.

What changed? I had to switch the paradigm in my mind and habits that had me focused on weight loss. Instead I had to focus my mind and habits on BUILDING MUSCLE.

Eating for muscle, training for muscle, sleeping for muscle, hydrating for muscle, reducing stress and recovering for muscle.

When I focused on muscle: I lost fat, built strength, increased my endurance and drastically improved my overall health markers: blood pressure, cholesterol, glucose management, and triglycerides.

To go on an empowering fitness journey I suggest this. Rather than focusing on losing weight, adjust your perspective and start focusing on building muscle.

The habits and behaviors needed to build healthy skeletal muscle will yield incredible results in overall health and physique development.

It does not mean that the process is easy and will happen without effort.

But those efforts, WORTH IT!

www.melaniewales-sustainableliving.com

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