Saturday, 28 April 2018

2B Mindset: Win the Weight Loss Battle

Have you ever woken up the morning after a binger?

No, not an alcoholic one, a food one.

Emotional day, stress, loneliness, frustration, negative self-image, relationship drama, something in your day went wrong and all of a sudden you're running through the drive through, hitting the local donut shop, baking a batch of cookies, and in a hot minute of emotional chaos + intense feels, you've turned to food, bad food, lots of food, in secret, in weakness, in attempt to "FIX" your feelings.

FOOD as your comfort, food as your savior. And the next morning you wake up after a day of "drowning your feels" in your favorite foods with a hangover of regret, frustration, guilt and shame. And you promise yourself, it will NEVER happen again. You can do better!

Only to break your own promise a few days later when the next hard thing hits?

I know I have.
I've been a stress eater,
an emotional eater,
a depressed eater,
a mindless eater,
ALL the eaters lol.

For the FIRST TIME EVER, I'm releasing a brand new program to CHANGE my life + YOUR life. A program specifically designed to help us overcome these negative behaviors + BUILD a sustainable, healthy, balanced relationship with food for LIFE!

I'm DONE with negative thoughts + an abusive relationship with food. I deserve freedom; YOU deserve freedom.

On May 2nd this program, 2B Mindset is launching. 
On May 14th I will be running a virtual success group to personally coach you through this program as I do it right alongside you!



So let's chat about the deets... What is 2B Mindset?

The 2B Mindset is the newest program from Beachbody that focuses on JUST nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Of course you are welcome to workout during the program if you’d like, but we are going to focus on losing weight happily by taking control of your relationship with food.

This program was created by Registered Dietitian Nutritionist Ilana Muhlstein as a practical and simple weight loss solution after years of yo-yo dieting. You’ll get recipe ideas and meal prep help, plus tips for conquering emotional eating and more. She has been working on this program with Beachbody for the past 2 years along with many many years of researching and testing on her own to develop this program!!!

2B Mindset is NOT a diet – it’s about understanding how to lose weight happily, without feeling deprived or counting calories or cutting out entire food groups. You’ve heard the phrase “abs are made in the kitchen,” right? That’s why we are focusing on food as a means of weight loss whiles till keeping it enjoyable! The program includes 6 videos to learn the principles, 5 videos to live the principles in real life, 6 videos full of tips and strategies, and 16 recipe videos.


Creator Ilana Muhlstein's Personal Transformation

Who is 2B Mindset For?

  • Anyone who wants to lose weight — happily — so they can keep it off for good!
  • Those frustrated with the deprivation of traditional diets.
  • People overwhelmed with all the weight-loss products/info out there.
  • Anyone challenged by junk-food cravings.
  • Those for whom other diets have not been successful in the past.
Is that you? I know it's definitely me :) 

We finally have a launch date for this program and I am so excited that I will be able to lead you through it starting on May 2nd.

I am going to be hosting a private accountability group for my customers to help them navigate the nutrition plan, to implement the strategies and to be there with you every single step of the process. If you are interested in learning more about the program and my support and accountability group, fill out the this form, watch this video below, then email me which option you would like to be set up with :) 






Thursday, 29 March 2018

Healthy Chocolate Chip Cookies

Hiiiii, my name is Courtney Laine Duinker, and I never met a cookie I didn't like. Now that we have the hard stuff outta the way....

Before I began my health + fitness journey 2.5 years ago, I was legit eating a dozen cookies a day. Like the real, homemade kind with allll ze butter and sugar. Because of my cookie addiction, I developed a binge-eating disorder + you could frequently find me trying to run off all the guilt + bad stuff after. I learned the hard way you cannot out-exercise a bad diet. I may not have been super overweight, but my relationship with food was horrible and I could never quite hit my physique goals no matter how hard I worked.

Welp, insert **coaching**! (Promise the recipe is below!)

I was told about this virtual community I could join, get all the tools (workout programs, meal plans, and a super food shake to help me with my sugar addiction) I need to break the cycle, re-balance my life + ultimately heal my self- image + relationship with food. I was in awe at the possibility so I dove in! It has changed my life so dramatically (mentally + physically-- see visual progress below) that I now help other women do the same thing I was looking for! You can ask for more details for my next virtual bootcamp here: bit.ly/swsfitsquad 







Full disclosure, I have NEVER been able to follow ANY meal plan prior to this. Because of my cookie/sugar addiction. So when I turned over this new leaf, I was determined to figure out how to do this and not give up my cookies ;) feel me?!

So began my journey with healthier cookie alternatives. As I drank my super food shake + started eating the right foods, my taste buds began changing. My cravings lessened, but I still wanted/needed cookies at different times of the month (you girls know what I'm talkin bout ;). I've spent a lot of hours in the kitchen trying to find a recipe that fits into my meal plans but doesn't make me feel guilty + if I eat 2, I wont full on binge.

Yesterday in my virtual bootcamp, I asked my girls to share a new fav recipe they found since starting this journey together. I instantly wanted to share a cookie recipe. But I still hadn't found one that was REALLY good and didn't make me gasy. Maybe TMI, but chickpea recipes tend to do that to me... so there's that. So instead of sharing an older recipe, I looked around my kitchen + got to work finding something else! Honestly this is the BEST recipe I've ever come up with!! It's SO simple, guilt-free + will keep your tummy gas-free-- RAISE THE ROOF!!



Don't those just look UNREAL?!

Yup. They will taste that way too!

The only bummer, I am not a details person, soooo I dont have exact measurements but I have an idea and have full confidence in you. So when you try this, play with it. I promise you can add more or less of an ingredient + you will find your winner too :)

Without further ado.... those chocolate chip cookies!! Give them a try, take a pic + tag me to tell me what ya think!!







BE SURE TO FOLLOW ME:

Instagram: @sownwithstrength





Sunday, 24 December 2017

Vegan Meal Plan + Fertility Tips



So I wouldn't exactly same I'm vegan. However, in the past year, I've done a lot of research on the effects of our nutrition on our bodies. Pregnancy is one of the reasons my passion for nutrition has ignited. Hubby and I began trying to begin a family "unofficially" (you know that whole, "well, Ill just stop taking the pill and see what happens ;) ;)") yup that was us 2.5 years ago. After a solid 6 months of NOTHING happening, we decided to try more intentionally. And so began our frustration and battle with infertility. You can hear more about our infertility journey here.



In the past few months, I've come across quite a few resources that suggest taking animal protein out and focusing on eating whole, nutrient dense food. Apart from the animal protein, I have been eating fairly regularly thankfully in due to my job leading virtual bootcamps as a fitness coach! BUT, there was room for improvement. So here are a top things I've taken away from my readings and what I plan to focus on a little more intentionally in 2018... (***Keep in mind, I'm not a professional, not an expert, just a girl on a mission to learn, share, + make small adjustments to one day begin a family. There isn't a one size fits all solution for fertility. Diet plays a big role as I'm learning, but one thing may work for someone may not work for you)






1. Avoid Trans Fat (aka commercially prepared products + fast foods). Didn't think this would be a toughie, but turns out I grab stuff on the go ALL THE TIME for convenience sake. Even though I'm not hitting the Mickey-D's drive through- I'm DEFINITELY getting my fair share of trans-fat in **face-palm**. So step 1- NO MORE. 

2. Use more olive or canola oil and less coconut oil. This was one is debatable and controversial. Some experts say go with ketogenic and high fats like coconut oil. Others like The Fertility Diet suggest to steer clear. I've been using coconut oil for several years and I actually did several months of ketogenic-focused diet (higher fats less carbs) last year-- none of which worked for me. So I will opt to try this in 2018. 

3. Eat more vegetable proteins like beans and nuts and less animal protein. Again something I can work on even though I don't eat a lot of red meat anyway, I will definitely be focusing on more chick peas, beans, lentils and quinoa in 2018). 

4. Eat more whole grains and carbs with lower slower effects in blood sugar and insulin rather than highly refined carbs. (Which fun fact I learned... this also helps to reduce food cravings-- umm hello!! We wonder why we can't eat clean? Because we let these sneaky sugar-ridden refined carbs to sneak in every so often which spikes our craving for MORE sugar/fatty foods) This is something I need to work on a lot. I'm a recovering sugar-a-holic. For the most part I've been eating clean the past 2 years. However, every now and then whether it be emotional or what-have-you, I get a little overboard with cookies + chocolate. Note to self- putting baby first starts now). 

5. Take a multivitamin with folic acid and b vitamins. 





So keeping this in mind, I've decided to begin my mommy-prep by putting the baby first NOW :) Before he/she exists-- I will begin making sacrifices to put the baby first (isn't that motherhood?) starting with my diet. Below is a meal plan I've followed as prep going into our 80 day test group (more on that if you want to join us here):



RECIPE LINKS:

One Pan Vegan Mexican Quinoa
One Pot Mediterranean Quinoa
Mushroom Risotto
Chickpea Sweet Potato Marsala
Vegan Alfredo
Fried Rice

ENJOY!!






2B Mindset: Win the Weight Loss Battle

Saturday, 28 April 2018

Have you ever woken up the morning after a binger?

No, not an alcoholic one, a food one.

Emotional day, stress, loneliness, frustration, negative self-image, relationship drama, something in your day went wrong and all of a sudden you're running through the drive through, hitting the local donut shop, baking a batch of cookies, and in a hot minute of emotional chaos + intense feels, you've turned to food, bad food, lots of food, in secret, in weakness, in attempt to "FIX" your feelings.

FOOD as your comfort, food as your savior. And the next morning you wake up after a day of "drowning your feels" in your favorite foods with a hangover of regret, frustration, guilt and shame. And you promise yourself, it will NEVER happen again. You can do better!

Only to break your own promise a few days later when the next hard thing hits?

I know I have.
I've been a stress eater,
an emotional eater,
a depressed eater,
a mindless eater,
ALL the eaters lol.

For the FIRST TIME EVER, I'm releasing a brand new program to CHANGE my life + YOUR life. A program specifically designed to help us overcome these negative behaviors + BUILD a sustainable, healthy, balanced relationship with food for LIFE!

I'm DONE with negative thoughts + an abusive relationship with food. I deserve freedom; YOU deserve freedom.

On May 2nd this program, 2B Mindset is launching. 
On May 14th I will be running a virtual success group to personally coach you through this program as I do it right alongside you!



So let's chat about the deets... What is 2B Mindset?

The 2B Mindset is the newest program from Beachbody that focuses on JUST nutrition so that you can gain an understanding of food as fuel and not food as comfort. This program is a great way to change your habits without overwhelming you with workouts at the same time. Of course you are welcome to workout during the program if you’d like, but we are going to focus on losing weight happily by taking control of your relationship with food.

This program was created by Registered Dietitian Nutritionist Ilana Muhlstein as a practical and simple weight loss solution after years of yo-yo dieting. You’ll get recipe ideas and meal prep help, plus tips for conquering emotional eating and more. She has been working on this program with Beachbody for the past 2 years along with many many years of researching and testing on her own to develop this program!!!

2B Mindset is NOT a diet – it’s about understanding how to lose weight happily, without feeling deprived or counting calories or cutting out entire food groups. You’ve heard the phrase “abs are made in the kitchen,” right? That’s why we are focusing on food as a means of weight loss whiles till keeping it enjoyable! The program includes 6 videos to learn the principles, 5 videos to live the principles in real life, 6 videos full of tips and strategies, and 16 recipe videos.


Creator Ilana Muhlstein's Personal Transformation

Who is 2B Mindset For?

  • Anyone who wants to lose weight — happily — so they can keep it off for good!
  • Those frustrated with the deprivation of traditional diets.
  • People overwhelmed with all the weight-loss products/info out there.
  • Anyone challenged by junk-food cravings.
  • Those for whom other diets have not been successful in the past.
Is that you? I know it's definitely me :) 

We finally have a launch date for this program and I am so excited that I will be able to lead you through it starting on May 2nd.

I am going to be hosting a private accountability group for my customers to help them navigate the nutrition plan, to implement the strategies and to be there with you every single step of the process. If you are interested in learning more about the program and my support and accountability group, fill out the this form, watch this video below, then email me which option you would like to be set up with :) 






Healthy Chocolate Chip Cookies

Thursday, 29 March 2018

Hiiiii, my name is Courtney Laine Duinker, and I never met a cookie I didn't like. Now that we have the hard stuff outta the way....

Before I began my health + fitness journey 2.5 years ago, I was legit eating a dozen cookies a day. Like the real, homemade kind with allll ze butter and sugar. Because of my cookie addiction, I developed a binge-eating disorder + you could frequently find me trying to run off all the guilt + bad stuff after. I learned the hard way you cannot out-exercise a bad diet. I may not have been super overweight, but my relationship with food was horrible and I could never quite hit my physique goals no matter how hard I worked.

Welp, insert **coaching**! (Promise the recipe is below!)

I was told about this virtual community I could join, get all the tools (workout programs, meal plans, and a super food shake to help me with my sugar addiction) I need to break the cycle, re-balance my life + ultimately heal my self- image + relationship with food. I was in awe at the possibility so I dove in! It has changed my life so dramatically (mentally + physically-- see visual progress below) that I now help other women do the same thing I was looking for! You can ask for more details for my next virtual bootcamp here: bit.ly/swsfitsquad 







Full disclosure, I have NEVER been able to follow ANY meal plan prior to this. Because of my cookie/sugar addiction. So when I turned over this new leaf, I was determined to figure out how to do this and not give up my cookies ;) feel me?!

So began my journey with healthier cookie alternatives. As I drank my super food shake + started eating the right foods, my taste buds began changing. My cravings lessened, but I still wanted/needed cookies at different times of the month (you girls know what I'm talkin bout ;). I've spent a lot of hours in the kitchen trying to find a recipe that fits into my meal plans but doesn't make me feel guilty + if I eat 2, I wont full on binge.

Yesterday in my virtual bootcamp, I asked my girls to share a new fav recipe they found since starting this journey together. I instantly wanted to share a cookie recipe. But I still hadn't found one that was REALLY good and didn't make me gasy. Maybe TMI, but chickpea recipes tend to do that to me... so there's that. So instead of sharing an older recipe, I looked around my kitchen + got to work finding something else! Honestly this is the BEST recipe I've ever come up with!! It's SO simple, guilt-free + will keep your tummy gas-free-- RAISE THE ROOF!!



Don't those just look UNREAL?!

Yup. They will taste that way too!

The only bummer, I am not a details person, soooo I dont have exact measurements but I have an idea and have full confidence in you. So when you try this, play with it. I promise you can add more or less of an ingredient + you will find your winner too :)

Without further ado.... those chocolate chip cookies!! Give them a try, take a pic + tag me to tell me what ya think!!







BE SURE TO FOLLOW ME:

Instagram: @sownwithstrength





Vegan Meal Plan + Fertility Tips

Sunday, 24 December 2017



So I wouldn't exactly same I'm vegan. However, in the past year, I've done a lot of research on the effects of our nutrition on our bodies. Pregnancy is one of the reasons my passion for nutrition has ignited. Hubby and I began trying to begin a family "unofficially" (you know that whole, "well, Ill just stop taking the pill and see what happens ;) ;)") yup that was us 2.5 years ago. After a solid 6 months of NOTHING happening, we decided to try more intentionally. And so began our frustration and battle with infertility. You can hear more about our infertility journey here.



In the past few months, I've come across quite a few resources that suggest taking animal protein out and focusing on eating whole, nutrient dense food. Apart from the animal protein, I have been eating fairly regularly thankfully in due to my job leading virtual bootcamps as a fitness coach! BUT, there was room for improvement. So here are a top things I've taken away from my readings and what I plan to focus on a little more intentionally in 2018... (***Keep in mind, I'm not a professional, not an expert, just a girl on a mission to learn, share, + make small adjustments to one day begin a family. There isn't a one size fits all solution for fertility. Diet plays a big role as I'm learning, but one thing may work for someone may not work for you)






1. Avoid Trans Fat (aka commercially prepared products + fast foods). Didn't think this would be a toughie, but turns out I grab stuff on the go ALL THE TIME for convenience sake. Even though I'm not hitting the Mickey-D's drive through- I'm DEFINITELY getting my fair share of trans-fat in **face-palm**. So step 1- NO MORE. 

2. Use more olive or canola oil and less coconut oil. This was one is debatable and controversial. Some experts say go with ketogenic and high fats like coconut oil. Others like The Fertility Diet suggest to steer clear. I've been using coconut oil for several years and I actually did several months of ketogenic-focused diet (higher fats less carbs) last year-- none of which worked for me. So I will opt to try this in 2018. 

3. Eat more vegetable proteins like beans and nuts and less animal protein. Again something I can work on even though I don't eat a lot of red meat anyway, I will definitely be focusing on more chick peas, beans, lentils and quinoa in 2018). 

4. Eat more whole grains and carbs with lower slower effects in blood sugar and insulin rather than highly refined carbs. (Which fun fact I learned... this also helps to reduce food cravings-- umm hello!! We wonder why we can't eat clean? Because we let these sneaky sugar-ridden refined carbs to sneak in every so often which spikes our craving for MORE sugar/fatty foods) This is something I need to work on a lot. I'm a recovering sugar-a-holic. For the most part I've been eating clean the past 2 years. However, every now and then whether it be emotional or what-have-you, I get a little overboard with cookies + chocolate. Note to self- putting baby first starts now). 

5. Take a multivitamin with folic acid and b vitamins. 





So keeping this in mind, I've decided to begin my mommy-prep by putting the baby first NOW :) Before he/she exists-- I will begin making sacrifices to put the baby first (isn't that motherhood?) starting with my diet. Below is a meal plan I've followed as prep going into our 80 day test group (more on that if you want to join us here):



RECIPE LINKS:

One Pan Vegan Mexican Quinoa
One Pot Mediterranean Quinoa
Mushroom Risotto
Chickpea Sweet Potato Marsala
Vegan Alfredo
Fried Rice

ENJOY!!