Friday, October 5, 2018

5 Ways to Start Eating More Protein

Happy FriYAY! Anyone else planning on all things Fall this weekend? I'm kicking off the week with stuffed acorn squash for dinner! The recipe I use tastes like Thanksgiving. It's delicious if that's your jam. Anyway, I had a meeting of the minds this morning to discuss the 6-week Nutrition Challenge starting Monday and thought I would give you a sneak peek of some of the things you might learn during the challenge.


Most Americas don't eat enough protein so when someone is just starting to count/track macros/food, in general, it's usually the hardest macronutrient to hit. At least it was for me and a number of clients I've worked with. But after a few weeks, it gets easier and easier to hit number within 4/5 grams. So instead of spinning your wheels, here are some quick and easy ways to eat more protein.

5 Ways to Add more Protein to your Day

Coffee + Protein
If I'm not planning on a protein shake or smoothie I love adding a scoop of unflavored collagen peptides to my coffee. Not only are you upping your protein, but collagen also has great benefits such as flowy locks and stronger nails. It's a win-win in my book.

Add extra meat to your meal
Adding a little bit of chicken at lunch or dinner will give you the extra boost of protein you need.

Oatmeal + Protein
If you're not an egg person I suggest making protein-packed oatmeal. Just add a scoop of your favorite protein powder, a dash of nut milk and top with berries. BOOM you just had 20+ grams of protein and will likely be full till lunch :) This is also a super easy way to get in protein when traveling.

Nonfat Plain Greek Yogurt + Berries
Plain Greek Yogurt is such a simple way to add extra protein. Add a few berries, maybe some powdered PB and a dash of honey and you have a "healthy" sweet treat! Those who know me well know I have this EVERY night. Sometimes with granola if I have the carbs and fats to spare.

All the Egg Whites 
Breakfast scrambles are the easiest way to increase your daily protein. Makes egg whites with all the leftover roasted veggies and ta-da you have a filling protein packed breakfast.

There you have it, folks, a few simple ways to increase your daily protein. Want to join the 6-week Nutrition Challenge?  Click HERE to get started.

Wednesday, October 3, 2018

10 Rugs I'm Currently Digging

Hey, hey! Day two of sitting down and hammering out a blog post for you all! Whoop whoop! Today it's all about rugs because it has been the great debate in our household for the last few years. As in I've bought and returned various rugs and then there's the fact my husband and I can't agree on a style. He's waived the white flag. So at this point, I'm just looking for something I like and that is also kid, dog, and husband friendly.

I recently updated our kitchen runner (because the old one never really worked) and I absolutely LOVE it. It's made of recycled plastic and you would never know it. The hubby said order it in an 8x10 for the living room, but I don't think we need to be matchy, matchy.


My next goal is to order a rug for under the couch. Here's the question do I order an 8x10 or 9x12? Do I go with a neutral or jazz it up with color? There are so many decisions and ordering online makes it even harder.

BTW, we've had our mid-priced Macy's Couch for over a year and we're still extremely happy with our purchase. It's perfect for this chapter of our lives - looks decent, is in the right price range, comfy and kid, dog and hubby friendly. Do you see a theme here?


I could totally spruce it up with a few pillows and change up the art on the wall for some contrast, but  I'm not too worried about it. maybe in a few years haha because honestly, it's not a priority if I'm being brutally honest here.

10 Rugs I'm Currently Digging

1. Boho Kilim Nagar Indoor Outdoor Rug
2. Taupe Double Diamond Woven Kilim Astrid Indoor Outdoor Rug
3. Pietro Terrazzo Grey Geometric Rug
4. Thea Hand Hooked Wool Rug
5. Mixed Stripes Cotton Dhurrie - Multi
6. Meadow Rug
7. Valley Ridge Rug
8. Mid-Century Geo Wool Kilim
9. Multi Facet Rug
10. Kenya Fleece Area Washable Rug

Decisions, decisions.

Which rug would you pick? Once I pick a rug I can replace our 1970 oak coffee table!

Tuesday, October 2, 2018

Cooking at home and a Healthier YOU!

Hello, my name is Tiara and I make all the foods... (yes, I know that is grammatically incorrect).  Warning, tough love and a bit of rambling coming at you today :)


Growing up I loved food, but I was picky. What's funny is even as a child I gravitated towards healthier options. I mean I didn't like hot dogs, lucky charms, etc. I was the kid who picked out Special K. Where did these habits come from? Who knows? My mother reminded me that we ate "farm food," but the funny thing is no one was working on a farm... I guess old habits die hard.

Over time I've learned the most successful people in life have a plan. They might not follow it to a T, but it serves as a roadmap. The same can be said about creating a healthy life. Start with a plan and go from there.


I don't like donuts and even gave up soda, although I only drank spirit, and red meat when I was in High School. Because of sports. I had a coach tell me you are what you eat and it stuck.

In the era of quick and easy, I prefer to make 99% of my meals. Yes, I do occasionally purchase packaged products out of convenience, but that's life. It's about being consistent over time verse perfection. The fun part is I've gone as far as to make sourdough bread, almond milk, and even kombucha!

BUT, let's talk about being healthy. Yes, you can eat all the pre-made foods, but you don't truly know what's in them. I mean check out the extra stuff and sodium levels -- eek. You don't have to make elaborate meals either to be healthy. I save the "fun" more labor intensive meals for Saturday/Sunday! Otherwise, M-F our meals are super basic.


You can't out exercise a bad diet. Let me repeat you can't out exercise a bad diet. And you need to eat.  Been there done that. Then wised up and learned how to create a balanced diet that aligns with my goals. Ok, so let me break it down. You're likely hitting spin, HIIT, CrossFit, or yoga, etc. 5+ days a week and you haven't seen the needle move or maybe 1-2 pounds (which is likely water weight) this means your diet needs to change. Sorry but it's the truth. So what are you going to do about it?

Enter actually cooking your own food and really paying attention to what food is made up of.


Then doing it again and again until it becomes habit. By this point, you might have shed some weight, but I guarantee you're feeling better, sleeping better, etc.

And when all those things happen they carry over in other aspects of your life. Maybe you're a bit more confient, a better friend, wife, mother, etc.


Here's the thing, you just have to start. Don't worry about what others think. People judge me ALL the time and I don't care. True friends will support your crazy ideas and will be your biggest cheerleader when you succeed. You'll likely lose a few along the way too... that's life.


Be ok with experimenting in the kitchen. These enchiladas are made with greek yogurt! Not kidding.


At the end of the day, if you want to be a healthier version of yourself you have to work at it daily. Give up soda for 30 days, limit your alcohol intake, go to bed earlier, only eat a 1/4 avocado, track your food to make sure your eating in balance. Whatever it is start TODAY!

I could go on and on, but I won't since this post is already all over the place.

Love YA!