fbpx

Lean In Tip Sheets

These tip sheets provide tons of tips and guidance to make this journey easier on you! Check them out.

When your summer body ain’t ready

About 2 months ago I did a podcast on how to lose 10lbs by summer.

Here we are-is your summer body ready?

Did you lose the 10 pounds?

If not, that’s ok! Today on Say Grace Podcast, I want to talk about 3 things to focus on when your summer body ain’t ready! 

Listen in for these reminders and encouragement!

PFN + Zoom Call 6.18

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

How faith and the mind impact our health with Rebecca Turner part 2

Today’s episode of the Say Grace Podcast is part two of my conversation with my friend, dietitian, author, radio and tv personality, Rebecca Turner.

We are continuing our conversation on her book, Enjoy Good Health, and discussing how changing your mindset and focusing on faith-based principles can radically change your health and weight loss struggles.

 

Make sure to tune in to part 1 last week if you haven’t already!

 

ACE Questionnaire-https://www.acesaware.org/wp-content/uploads/2022/07/ACE-Questionnaire-for-Adults-Identified-English-rev.7.26.22.pdf

June 2024 Q&A

JUNE 2024 Q&A PLAYBACK

1.I have been wondering if the benefits of artificial sweeteners outweigh the risks. I’ve heard for years that artificial sweeteners are often carcinogens, and that over time they’re not good for you. Is there a limit to how much/how often they should be consumed? Now that I’m choosing low fat/skinny options a lot of them have these. 

2. I’ve noticed since I started to track that it’s really hard to stay within my “fats” goal for macros. I’ve started substituting the type of milk, yogurt, cheese, etc. that we use with low fat or skim, but still most days I’m having too much fat. What are some good diet changes that I can make that will help me stay in the right range for fats?

3. How do you and others stay on track on the weekends, with very little structure?/ I could use some advice on digging deep and managing intake when I’m surrounded by foods push me out of my macro/calorie limits quickly! 

4. How can I get my protein without shakes. I feel like I NEVER hit my goal unless I get at least one if not two shakes in. What is your trick?

5. Is it better to eat “heavier meals” during the daytime rather than at night? How can this affect your weight loss or does it at all? 

6. Headaches and water.. do they coincide? 

7. HOW in the world do you even balance kids, husband, eating right, wife/mom duties, us…..I feel so overwhelmed with just my life much less trying to lose weight.

 

 

How faith and the mind impact our health with Rebecca Turner-part 1

On this two-part episode of Say Grace Podcast, I have invited one of my favorite dietitians and friends, Rebecca Turner, on to discuss how faith and mindset can affect weight loss and health.

 

If you feel like you have tried everything to change your health and come up short every single time, this is the episode for you. In this episode we discuss Rebecca’s book, Enjoy Good Health and offer a different perspective on how to approach your goals for better health.

 

Join us for part one of this two part series today!

PFN + Zoom call 6/6

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Cowboy Caviar

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Banana Cocoa Smoothie

Banana Cocoa Smoothie

Print Rate
Course: Breakfast, Snack
Prep Time: 5 minutes
Servings: 1 serving
Calories: 354kcal
Perfect Fit Nutrition

Ingredients

  • 1 small banana
  • 2 tbsp unsweetened cocoa powder (may want to add gradually to taste)
  • 1 tbsp peanut butter
  • 1/2 c milk 1% or skim
  • 1/2 c nonfat Greek yogurt
  • spinach optional
  • ice

Instructions

  • Blend all ingredients until smooth.

Notes

This recipe can be altered to your preference! You can use any type of yogurt or milk (almond, coconut, etc). You can also do flavored yogurt if you'd like it sweeter- just watch sugar!
(I recommend holding off on the spinach if you have never had it in a smoothie before. And gradually increase amount each time you add).

Nutrition

Serving: 1serving | Calories: 354kcal | Carbohydrates: 46g | Protein: 23g | Fat: 9g

Circadian rhythm + weight loss

On today’s episode of Say Grace Podcast, I am getting a little geeky and diving into our circadian rhythm and how it can affect our overall health and weight loss.

 

Tune in to this episode to learn all about what the circadian rhythm is and what can happen to our bodies when it gets off.

 

I talk through research on habits that can weaken our circadian rhythm and how those habits affect things like:  hormones, gut, weight loss, appetite and satiety, and more!

 

At the end of the episode, I offer recommendations for getting your circadian rhythm back on track to ensure your body is functioning at it’s best to serve you well!

 

If you have felt “off” in a number of ways lately, I highly recommend listening to this episode!

If you need…

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Fast Food and Out to Eat

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Tracking your food to lose weight

On today’s episode, I am talking about a tried and true way to lose weight, without all the fuss!

There are so many weight loss programs out there that make it too complicated, causing us to be confused and overwhelmed!

Tracking food has helped mentally free up so many of my clients to be able to enjoy all foods, yet still lose weight.

It is one of the easiest ways to lose weight while still enjoying a normal life and today I am going to share the details on why!

If you need motivation to start (or get back to) tracking, listen in today!

 

Challenge enrollment- doors close May 31!  http://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

PFN+ Zoom Call 5.23

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

How to know when to stop eating

Do you feel like you are overeating more often than not? Sitting down to a meal hoping to “do good” just to wind up miserably stuffed and feeling defeated again?

This is so common, sister. 

Today I am going to talk about WHY we overeat and how it may not actually be because you are “weak” or “out of control” around food.  

Plus, I am sharing 5 of my favorite tips for STOPPING this behavior and in turn removing the physical and mental struggles that come from constantly eating too much!

CHALLENGE INFO:

PFN Weight Loss Doors Open

 

Apple Pie Overnight Oats

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Peanut Butter and Jelly Overnight Oats

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Tiramisu Overnight Oats

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

When God speaks and we listen

Today is the first anniversary of the Say Grace Podcast! And in honor of that, I want to talk about what started this entire thing, God speaking.

 

On today’s episode I am sharing some of my personal struggles and how God has spoken direction into my life and where it led. 

If you need some encouragement to listen and walk in the direction God is pointing you, this episode is for you! 

PFN+ Zoom 5.9

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Insecurity in a swimsuit

Summer time is coming and while it can feel very exciting- the beach, pool and other fun vacations… but we as women can also find ourselves insecure and overwhelmed.

Summer means swimsuit season and can leave us feeling very vulnerable about our bodies. 

Last summer I aired an episode called “How I found confidence in a swimsuit” and people are still messaging me about it today! We have so many new listeners so I thought this episode deserved a rerun during this season!

Listen in as I talk about my own swimsuit insecurities and how I made some changes to overcome them! 

Skinny BLT Dip (public)

Skinny BLT Dip

A lighter version of a summertime cookout favorite!
Print Rate
Course: Appetizer, Snack
Prep Time: 5 minutes
Cook Time: 5 minutes
Chill time: 1 hour
Servings: 9 servings
Calories: 105kcal
Perfect Fit Nutrition

Ingredients

  • 8 slices bacon
  • 1 large tomato, diced
  • 4 oz cream cheese, 1/3 less fat
  • 1 cup nonfat Greek yogurt
  • 2 tsp garlic, minced
  • 1/4 tsp onion powder
  • 1/2 tsp garlic powder
  • salt
  • pepper
  • 2 cups shredded lettuce (I used romaine)

Instructions

  • Cook bacon. Chop garlic. Dice tomatoes.
  • Add all ingredients except lettuce to a bowl and combine.
  • Cover and refrigerate (the longer the better).
  • Just before serving, top with desired amount of shredded lettuce. 
  • Serve with pretzels, pita, crackers, or other raw veggies (cucumber, tomatoes, celery, lettuce cups..).

Notes

*You can take this further with turkey bacon and fat free cream cheese
*Servings are 1/4 cup, not counting dippers! 

Nutrition

Serving: 0.25cup | Calories: 105kcal | Carbohydrates: 3g | Protein: 7g | Fat: 7g

Baked Potato Salad (public)

Baked Potato Salad

a lighter version of a southern side fave!
Print Rate
Course: Salad, Side Dish
Prep Time: 15 minutes
Servings: 14 servings
Calories: 127kcal
Perfect Fit Nutrition

Ingredients

  • 2 lb baby red potatoes, diced about 1-1.5 inches thick
  • 1 cup nonfat Greek yogurt
  • 1/4 cup mayonnaise
  • 1 packet ranch dressing seasoning mix
  • 6 slices bacon, cooked
  • 2 onions green onions, diced
  • 3/4 cup cheddar cheese, reduced fat
  • to taste salt and pepper

Instructions

  • Cut red potatoes and place into a pot. Fill the pot with water until potatoes are covered.
  • Bring water to a boil. Once you have reached a boil, cook for 10 minutes or until potatoes are fork tender.
  • Drain water off potatoes and allow them to cool (placing them in an ice bath can help).
  • Once potatoes are completely cooled, mix yogurt, mayo, and ranch packet.
  • Fold in potatoes. Add bacon, crumbled, diced green onions and cheddar cheese. Season with additional salt and pepper or other spices as desired.
  • Chill in the refrigerator until ready to serve. Best served within 24 hours. 

Notes

Makes ~7 cups making a serving 1/2 cup. 
*If you'd prefer light sour cream here in place of the greek yogurt, the nutrition would be 138 calories, 7g fat, 5g protein and 14g carb for 1/2 cup serving. 

Nutrition

Serving: 0.5cup | Calories: 127kcal | Carbohydrates: 14g | Protein: 5g | Fat: 5g

 

Sweet Broccoli Salad (public)

Sweet Broccoli Salad

5 from 1 vote
Print Rate
Course: Salad, Side Dish
Prep Time: 30 minutes
2 hours
Servings: 10 Servings
Calories: 136kcal
Perfect Fit Nutrition

Ingredients

Dressing

  • 1/4 cup Mayonnaise
  • 3/4 cup Plain Non Fat Greek Yogurt
  • 3 tbsp Sugar
  • 2 tbsp Lite Raspberry Vinegar

Salad

  • 4 cups Chopped Broccoli
  • 1/4 cup Chopped Scallions
  • 1/2 cup Golden Raisins
  • 1/2 cup Slivered Almonds, toasted

Instructions

  • Chop Broccoli
  • Toast almonds by spraying a pan with Pam, adding sliced almonds and cooking until browned (don't skip this part- takes it to another level!)
  • Mix sugar, greek yogurt, mayonnaise, and vinaigrette together. Add remaining ingredients and mix.
  • Mix dressing into broccoli, scallions, toasted almonds and raisins.
  • Chill Salad for 2 hours before serving!

Nutrition

Serving: 0.5cup | Calories: 136kcal | Carbohydrates: 15g | Protein: 4g | Fat: 7g

Spinach Strawberry Salad (public)

 

Spinach and Strawberry Salad

Print Rate
Course: Salad
Prep Time: 5 minutes
Servings: 8 servings
Calories: 250kcal
Perfect Fit Nutrition

Ingredients

Salad

  • 1 lb baby spinach leaves
  • 16 medium Strawberries, sliced
  • 2 fruit avocado pit removed and sliced
  • 6 oz crumbled feta cheese
  • 1/2 cup almonds, sliced
  • canola oil spray
  • salt and pepper

Dressing

  • 3 tbsp olive oil
  • 1/2 cup balsamic vinegar
  • 2 tbsp Worcestershire sauce
  • optional salt and pepper

Instructions

  • Spray cooking spray in a pan on the stove. Add sliced almonds. Toast until they reach desired brown. Add salt and pepper, if desired.
  • While almonds are toasting, slice avocados and strawberries.
  • In a separate bowl, mix together olive oil, balsamic vinegar and Worcestershire with salad and pepper, if desired, to make the dressing.
  • Fill a large bowl with spinach and then top with strawberry slices, almonds, avocado slices, feta and dressing. Toss and serve immediately. 

Notes

I like to prep smaller portions and add a chicken breast to the top and have for lunch all week! Just wait to add dressing to each individual portion.
Ps. I could have lowered the fat in this tremendously but it hurt my feelings to think about. It's all so yummy together! BUT to lower the fat content you can reduce amount of almonds, avocado or cheese. You can also reduce the olive oil in the dressing. Or you can get low fat feta. 
Also, the balsamic I use is on the sweet side. If you want you dressing a little sweeter, add some sugar. 
 
1 serving is ~150.3 grams. 
Without dressing the nutrition content is: 161 calories, 9g carb, 7g protein, 13g fat

Nutrition

Serving: 1serving | Calories: 250kcal | Carbohydrates: 19g | Protein: 7g | Fat: 18g

April Q&A

APRIL 2024 Q&A PLAYBACK

  1. Is it important to eat something before you workout? Also, what is the best time and food to eat before and after a workout. For instance, if you workout in the morning when and what should eat for breakfast?
  2. What is the best and affordable protein powder? And do we need to mix it with 2% or whole milk? When is the best time to drink protein shakes?
  3. By 3:00ish I’m hungry, starting to get a headache, and very hangry. I have a snack with protein like yogurt. But what can I do to help with this overall? Feeling like this the same time every day isn’t sustainable for me. I also feel like I have a good amount of protein at all snacks and meals. I thought that would help tide me over.
  4. How do you count oils in MFP when cooking w them?  ex is when u put broccoli on a sheet pan and brush it with a 1/2 cup olive oil.  how do u count the olive oil in your serving of broccoli… don’t know how much oil is on a serving of broccoli if it’s divided up on a large sheet pan of broccoli and everyone eats different amts so it’s hard to divide how much olive oil you have had🤪 hope that makes more sense
  5. Weighing and period – what can I expect the scale to read around my period? I’m currently on the week before my period starts so then next week I’ll be on my period.. is this something different for everyone or should I expect to see the scale up a little?
  6. How do you accurately track when eating out? Especially at local restaurants that don’t have published nutrition information.
  7. How do you prepare for a vacation? I’m going on a cruise in a few weeks and wondering the best way to find the balance of enjoying vacation while not getting too off track.

How I would lose 10lbs by summer

Summer is on the way! And everyone is motivated to lose weight and feel better! We want to feel confident in the sunshine this summer, and it is possible! 

On today’s episode of Say Grace I am diving in with 5 realistic tips that will help you lose 10 pounds before the summer hits. 

Let’s walk into summer feeling better in our skin and mind! It is not too late to feel your best this summer!

Under 100 Calorie Peanut Butter Cookies

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

PFN+ Zoom 4.23

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Smart goals and actions

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Exercise and weight loss- part 2

I am back with barre owner and fitness enthusiast, Erin Tate, for more discussion on exercise and weight loss!

If you missed it, go back to Part 1 where we dove in on how strength training can be good for your body and your weight loss!  

On today’s episode, we go deeper and Erin breaks down the differences between weight lifting and low-intensity exercises like barre. 

We also hit on rest days, what that can look like and why they are important for us to take!

As we wrap up we talk a little bit more about how exercise can fit in with your weight loss goals with the right outlook and focus!

And then we dive into our fun Q&A session with surprise questions for each other about exercise, nutrition and weight loss. I share my WORST recipe creation fail to date and don’t miss her favorite playlist to workout to… it had me giggling! 

.

.

You can learn more about Erin at @thebarr.e on instagram or email her at erintate.barre@gmail.com

 

What is PFN Weight Loss?

Our Perfect Fit Nutrition Weight Loss Challenge is OPEN! But not for long. 

If you have been wondering about the specifics of the challenge, this episode is for you!

 

Sign up here-http://www.perfectfitnutrition.com/pfn-weight-loss-doors-open/

Payment changes

If you need to make any account changes such as adding PFN+, changing your card, pausing or canceling, please log in to your dashboard on a browser and go to “MY ACCOUNT” there.

How to use the PFN+ Meal Plans

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Snacks

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Dinners

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Lunches

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Breakfasts

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Exercise and weight loss- part 1

Join me for Part 1 of our two-part series on exercise and weight loss!
 
On this episode I have Erin Tate, fitness enthusiast and owner of a local barre studio, join me.
 
Erin’s journey into fitness and her expertise in exercise physiology make her the perfect guest to discuss exercise and our weight loss goals.
 

Erin’s passion for fitness comes from her personal journey, and we dive into how she has gotten where she is today!

Erin shares her insight on the importance of strength training, not only for weight loss but for full body health. She provides detailed info on how often and what kind of exercise you can do to achieve your goals!

Come back for Part 2 of this series in two weeks where we will talk more in depth about types of exercise, rest days, more specifics on weight loss and exercise and share our answers on a fun surprise fitness related Q&A!

.

.

You can learn more about Erin at @thebarr.e on instagram or email her at erintate.barre@gmail.com

.

.

.

PFN Weight Loss Waitlist-http://www.perfectfitnutrition.com/closed/

Chicken Piccata done Lighter

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

PFN + Calendar

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!

 

 

Zoom link

Your membership does not include Zoom calls. If you are interested in joining us for PFN+, log in to your dashboard on a web browser (not the app) and update your subscriptions!

Talk dairy to me: All about dairy and health with Donna Speed

It is not new information that I adore dairy, specifically cheese.

 

But on today’s episode, I have a special guest, Donna Speed, with the Dairy Alliance, to share more details on why dairy is not only great for our taste buds but our bodies! 

 

We talk about why dairy foods are necessary for your health, how much you need each day, what foods are truly dairy foods,  and some of our favorite ways to use and eat dairy!

Don’t miss this episode with one of my favorite dietitians as we talk about one of my favorite food groups!

How to enjoy celebrations and lose weight

On last week’s podcast episode I talked about why it can feel so hard to lose weight during special occasions or celebrations.

Today I am sharing my 5 ways to stay in control of food and your weight while enjoying those occasions!

 

Join me on today’s shorty episode as I give you my 5 favorite tips for still enjoying the moments, but keeping my health in check!

Lighter Mac and Cheese

 

Lighter Mac & Cheese

Print Rate
Course: Side Dish
Prep Time: 15 minutes
Cook Time: 35 minutes
Servings: 12 servings
Calories: 264kcal
Perfect Fit Nutrition

Ingredients

  • 12 oz elbow macaroni
  • 1 1/2 cup low fat cottage cheese, blended
  • 7 oz reduced fat shredded cheddar cheese
  • 1 oz parmesan cheese, shredded
  • 1 cup light sour cream
  • 2/3 cup breadcrumbs
  • 3 tbsp butter

Instructions

  • Preheat oven to  350 degress.
  • Make macaroni according to instructions and drain.
  • Mix shredded cheddar, parmesan, blended cottage cheese and sour cream in a bowl and add macaroni until coated. Spread into a 9x13 pan.
  • Melt butter in a seperate bowl and mix breadcrumbs into butter mixture. Sprinkle breadcrumb/butter mixture on top of macaroni mixture.
  • Bake in oven for 35 minutes or until browned. Can broil for a minute or two to get extra crispy topping.

Notes

This recipe can be lightened further but I chose not to because, as always, my goal is to keep my recipes as close to "normal" as possible.

Nutrition

Serving: 1cup | Calories: 264kcal | Carbohydrates: 27g | Protein: 13g | Fat: 10g

Skinny Comeback Sauce

 

You are unauthorized to view this page.

If you are a current PFN Weight Loss member, login here!

If you are not a PFN Weight Loss member and have purchased a course, you do not have access to this page. To get on the waitlist to join PFN Weight Loss, click here!