YQL Nutrition

Have you ever been told it’s normal to lose your period because you’re active?

Maybe you’ve been exercising more, eating “healthy,” chasing fitness goals, or simply managing a busy life—and your cycle has become irregular or disappeared altogether.

The truth is that missing periods are not a normal side effect of being fit.

Your menstrual cycle is a vital sign of health and can provide important clues about whether your body is getting the energy, recovery, and support it needs.

In our latest blog, we dive into:
✨ What Hypothalamic Amenorrhea (HA) is
✨ Common signs and symptoms
✨ How HA differs from PCOS
✨ Bloodwork and testing that may be helpful
✨ Why losing your period matters for long-term health
✨ Evidence-based recovery strategies

If you’ve lost your period, are struggling with irregular cycles, or simply want to learn more, this blog is for you.

👇 COMMENT “BLOG” below and we’ll send you the link!

Happy 3rd birthday Milo 🐶
To the sweetest boy who brings us so much joy every day ❤️🐾

Meal prep doesn’t have to mean spending your entire Sunday in the kitchen. 🙌

A little planning can save time, reduce stress, and make it much easier to stay consistent with your nutrition goals throughout the week.

Swipe through ➡️➡️➡️ for 4 simple meal prep tips that can help you eat well - even on your busiest days 🫶

SAVE 📌 this post for SIX great fast food options that are under 400 calories and 20g or more PROTEIN 🤗

Do either of these sound familiar….

▪️running errands or kids around longer than expected and needing SOMETHING to tie you over?

▪️when travelling, unsure of what options aren’t going to break the calorie bank?

Having A PLAN for meals you can eat when you are out and about or when traveling can be SO helpful to reaching your goals!

There’s alot of overwhelming food choices out there, so having some “go-tos” in your back pocket for when this happens is a gamechanger!

That is why we created our FAST FOOD CHEAT SHEET - where we have over 40 of our favorite go-to meals with 12 restaurant options so you can stay on track with your fat loss goals no matter where you are!

If you are interested in this resource please comment FAST and you will be sent a link to access this amazing guide 🍔

*** make sure you are following in order to get the message!

May was a busy month and filled my heart ❤️

Baseball travel
Friend time
Branding
Walks, Workouts, great meals
Annual YQL Retreat
Allergy testing for jet and a date at the Calgary Zoo

A little less reading this month
- the perfect divorce - Jeneva rose ⭐️⭐️⭐️

- never not been you- Erin Cornia ⭐️⭐️⭐️

Walking into these summer months feeling incredibly grateful ☺️

a full day of eating that hits the following goals:
 💥 1600–1800 calories
 💪 130g+ protein
 🌿 over 25g fiber

 Perfect for staying full, crushing cravings, and supporting fat loss without feeling deprived.

📌 Save this if you’re in fat loss and want to keep energy high + hunger low 👇

🥤 Meal 1: Raspberry Protein Smoothie

* Whey protein – 30g
* Frozen raspberries – 100g
* PB2 – 12g
* Unsweetened almond milk – 240ml
* banana – 50g

Macros:
* Calories: 262
* Protein: 31g
* Carbs: 28g
* Fat: 4g
* Fiber: 9g
——-
🍲 Meal 2: Shrimp Pasta Bowl

* Cooked shrimp – 113g
* Cooked chickapea pasta – 100g
* Steamed broccoli – 100g
* Feta cheese – 30g

Macros:
* Calories: 391
* Protein: 45g
* Carbs: 39g
* Fat: 8g
* Fiber: 7.8g

——-
🍎 Meal 3: Cottage Cheese Apple Bowl

* cottage cheese (2%) – 226g
* Apple – 150g
* Crushed pineapple - 1tbsp
* cinnamon
* Natural peanut butter – 20g 

Macros:
* Calories: 393
* Protein: 33g
* Carbs: 38g
* Fat: 13g
* Fiber: 5.3g
——-

🥗Meal 4: Spring Salmon Salad + Oreo Thins

* Cooked salmon – 113g
* Mixed salad greens – 100g
* Cherry tomatoes – 60g
* Strawberries - 50g
* Edamame - 100g
* Dressing of choice – (40cals)
* 2 Oreo Thins – 20g

Macros:
* Calories: 543
* Protein: 44g
* Carbs: 29g
* Fat: 28g
* Fiber: 8.7g

Total Nutrition Info:
Calories 1633
Protein 154
Carbs 135
Fiber 31.6
Fat 53

Remember, this isnt a one size fits all - everyones needs are different based on activity level, height, current weight, and metabolic health - this sample day is meant for inspiration and meal ideas to build tasty and satisfying meals while in a fat loss phase!