UpBeet nutrition

I recently came across this motto and it really resonated with me:

𝕆𝕦𝕥𝕨𝕠𝕣𝕜 𝕖𝕧𝕖𝕣𝕪𝕠𝕟𝕖 𝕚𝕟 𝕗𝕣𝕠𝕟𝕥 𝕠𝕗 𝕟𝕠𝕓𝕠𝕕𝕪.

I loved it! All that you do in life, the efforts that you put forth and goals you aspire to attain, you should be doing them for YOU - not to outcompete someone, prove others that you are capable, create “credibility,” etc. When you are continuously looking for that positive reinforcement or that extra push from others, that’s a good indication you are doing what you’re doing for the wrong reasons. You should be doing it to satisfy YOU, to make YOU happy, proud and confident, and to enable yourself to live a life that you love and enjoy every second of. No matter what that road looks like to get there, all the work and motivation should be coming from within.
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We’ve all been there - busy on the go, rushing between meetings, just completed a workout and feeling ravenous, waiting at the airport for a flight… just innocently searching for a quick, affordable, and “healthy” snack to satisfy you in between meals… and sooo we opt for a protein bar.
Little did you know the arduous task you brought on for yourself; there are soo many out there to choose from! And i’m here to tell you that they’re definitely not all created equal. I’m also here to help you in selecting a nutritious and satisfying version!
Look for a bar that has:
- At least 10g of protein for every 100 calories
- Low amounts of added sugars (less than 8g is ideal)
- High amounts of fiber
- Ingredients that you can pronounce and that you can recognize. The shorter than ingredient list, the better.
- A good rule of thumb - Stay away from bars that have double the carbs to protein ratio.

Be careful with those that you select because some have an overwhelming amount of processed sugars and added fats, Some you may be just as better off opting for a snickers bar! When in doubt… Send me a message, and I’ll be happy to guide you!
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𝙵𝚞𝚗 𝙵𝚊𝚌𝚝: The pomegranate fruit has been used as medicine for thousands of years.

Aside from its powerful antioxidant effects from its vibrant red pigment (polyphenols) and its more than 100 phytochemicals…
- The juice of a single pomegranate has more than 40% of your daily requirement of Vitamin C
- It may help in cancer and Alzheimer’s disease protection
- It can reduce inflammation in the gut and improve digestion - It may be beneficial for people with Crohn’s disease, ulcerative colitis, and other inflammatory bowel diseases.
- Its juice improves blood flow, prevents plaque and cholesterol buildup in arteries, and can help with blood pressure control.
- It may improve sexual performance and fertility by helping increase testosterone levels in both men and women.
- It can help reduce soreness and improve strength recover, while also decreasing oxidative damage caused by exercise.

I mean hellllo to this delicious nutritious powerhouse!! Can’t wait to pick away at it. I love to add pomegranate seeds as a topping to my yogurt and oatmeal. How do you like to eat these yummy seeds?

Challenge for you: Add as much color to your plate as you possibly can! And no, I’m not talking about a yellow plate and red utensils or some artificially colored sprinkles or skittles 🤣

Why, you ask? … Per the American Heart Association, your body needs a variety of essential nutrients to keep your heart healthy. Eating a variety of fruits and vegetables that differentiate in color (e.g. red, blue, green, white, orange/yellow, etc.) will help you reap all the unique health promoting and protective properties each one of these natural pigments have:

- Red: reduces the risk for breast and prostate cancers and boosts heart, brain, eye, and bone health.

- Orange: fights cancer, reduces inflammation, supports the immune system, and boosts vision. 
- Yellow: boosts the immune system, reduces inflammation, inhibits tumor cell growth, and detoxifies harmful substances.
- Dark Green: Calcium strengthens the bones and muscles and boosts heart health.
- Blue: destroys free radicals, reduces inflammation, and boosts brain health.
- Purple: boosts heart and brain health and may decrease estrogen production.

There are so many incredible aspects of my life that I am extremely grateful for, a lot more than what can be expressed in one Instagram post caption. But there’s one company in particular that has been a huge part of my fitness journey since day 1 - - and I don’t feel like I thank them enough for their ongoing support. They’ve seen me grow, alongside watching them flourish into the powerhouse of a company that they are today. They deserve it all! From the days I’d stack up on quest protein bars when there were very limited flavors wrapped in aluminum packaging from my local GNC, when people would ask me “what the heck are those bars that you’re always snacking on?” to now when they’re one of the most well-known protein supplement companies out there, I will ALWAYS be a Quest Nutrition fan and
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Bringing in pumpkin season in a deliciously healthy way! Catch my recipe video for these pumpkin & chocolate chip muffins on my reels!

As the stoics say, “don’t hope that events will turn out the way that you want, welcome events in whichever way they happen: this is the path to peace.” Don’t fight the process or deny the outcome, embrace it, welcome it and don’t try to undo what’s already been done. No regrets, just lessons learned. I hope you all have had an uplifting and beautiful start to the week! ☮️

A person’s beauty manifests from within. One’s pure heart and soul is what makes someone truly beautiful, and it’s through actions of love and support that projects their inner unique charm. Set yourself apart by displaying an attribute of beauty that is unmatchable and that only spreads love, positivity, peace and gratitude. Surround yourself with others whom to do the same. This is how you’ll flourish, and will do so alongside a supportive, inspiring beautiful tribe 💓
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Quarterfinals in women’s soccer is tomorrow, wishing and Team USA good luck!!!
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When the going gets tough, the tough get going. Approach every roadblock/struggle as an opportunity to self-reflect, to make necessary adjustments, while (most importantly) learning and acknowledging how you got there. Fabricate the life you want to live and the person whom you want to represent by assessing the gap of where you are and where you want to be. And remember to always keep on smiling along the way🙂 Hope you’ve all had a great week!
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Leg day feels
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The only thing keeping me sane during these 6+ hour days of straight studying for the RD exam. There are two attributes of fitness that I’ve found to be the keys to my journey’s success that are transferable to my current situation:
1. Determination is doing what needs to be done even if you don’t feel like doing it.
2. Success isn’t always about greatness. It’s about consistency. Consistent hard work leads to success. Greatness will come. .. I WILL study every single day (consistently), although there are a plethora of other things I’d prefer to be doing... doing so will lead to success and the greatness of passing my exam and officially becoming a registered dietitian (YOUR RD!)!
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Hey you! Yeah, you. Did you remind yourself today that you are strong... you are brave... you can achieve anything you set your heart, mind and efforts towards? Believe and have faith in yourself because your mind and power are your biggest barriers, but also your most powerful and irreplaceable assets.