Ellis County Nutrition

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𝑻𝒉𝒆 𝑵𝒆𝒘 𝒀𝒆𝒂𝒓 𝑺𝒑𝒂𝒓𝒌𝒔 𝑵𝒆𝒘 𝑴𝒐𝒕𝒊𝒗𝒂𝒕𝒊𝒐𝒏 🎇 What if you focused on adding in 𝙤𝙣𝙚 of these healthy habits in 2023?

✅ 7-8 hours of sleep
✅ 30-minutes of outside time
✅ Stretching
✅ 30-minutes of daily movement
✅ Practice gratitude
✅ Cook more healthy meals at home
✅ Half your plate of veggies
✅ Drink more water
✅ Bike or walk instead of driving

𝗪𝗵𝗶𝗰𝗵 𝗼𝗻𝗲 𝗱𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗳𝗼𝗰𝘂𝘀 𝗼𝗻 𝗳𝗶𝗿𝘀𝘁?

Let us know in the comments!

𝗦𝗲𝗹𝗳-𝗖𝗮𝗿𝗲: 𝗣𝘂𝗿𝗽𝗼𝘀𝗲𝗳𝘂𝗹 𝗲𝗻𝗴𝗮𝗴𝗲𝗺𝗲𝗻𝘁 𝗶𝗻 𝗮𝗰𝘁𝗶𝘃𝗶𝘁𝗶𝗲𝘀 𝘁𝗵𝗮𝘁 𝗽𝗿𝗼𝗺𝗼𝘁𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻𝗶𝗻𝗴 𝗮𝗻𝗱 𝗲𝗻𝗵𝗮𝗻𝗰𝗲 𝘄𝗲𝗹𝗹-𝗯𝗲𝗶𝗻𝗴

You can't pour from an empty cup, so if you want to show up as your best self, you need to take care of yourself first!

Here are a few of our favorite ideas for self-care:
✅ Listen to music
✅ Read a book
✅ Rest
✅ Find a hobby
✅ Yoga
✅ Nutrition (Yes, fueling yourself with quality food is self-care)

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗥𝗲𝗰𝗶𝗽𝗲 𝗢𝗳 𝗧𝗵𝗲 𝗠𝗼𝗻𝘁𝗵: 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 𝗣𝗮𝗻𝗰𝗮𝗸𝗲𝘀

These pancakes are packed with protein and are sure to keep you full and satisfied in the morning!

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀:
3 tbsp unsweetened applesauce
1 egg
2 egg whites
3/4 cup old-fashioned oats
1 scoop Ascent vanilla protein powder
*For extra flavor add a dash or cinnamon and vanilla extract

𝗗𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝘀:
1. Beat Eggs and Egg whites
2. Mix in applesauce, cinnamon, vanilla, oats, and protein powder
3. Place skillet on LOW heat
Make 5 protein pancakes
4. Optional: top with 1 tsp almond butter (not included in nutrition facts label)

This recipe is powered by our friends at

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗰𝘂𝗿𝗶𝗼𝘂𝘀 𝗵ow 𝗶𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗰𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗽𝗿𝗼𝗴𝗿𝗮𝗺 𝗰𝗮𝗻 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂?

With so many different diets out there, it can be overwhelming to know what is right for you.

𝘼𝙧𝙚 𝙮𝙤𝙪 𝙡𝙤𝙤𝙠𝙞𝙣𝙜 𝙛𝙤𝙧 𝙖 𝙣𝙪𝙩𝙧𝙞𝙩𝙞𝙤𝙣 𝙥𝙡𝙖𝙣 𝙩𝙝𝙖𝙩'𝙨 𝙘𝙪𝙨𝙩𝙤𝙢𝙞𝙯𝙚𝙙 𝙛𝙤𝙧 𝙮𝙤𝙪 𝙖𝙣𝙙 𝙖 𝙘𝙤𝙖𝙘𝙝 𝙩𝙤 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙚𝙫𝙚𝙧𝙮 𝙨𝙩𝙚𝙥 𝙤𝙛 𝙩𝙝𝙚 𝙬𝙖𝙮?

Here are four ways nutrition coaching can help you:
🔥 𝗜𝗻𝗱𝗶𝘃𝗶𝗱𝘂𝗮𝗹𝗶𝘇𝗲𝗱 𝗽𝗹𝗮𝗻 𝗮𝗱𝗱𝗿𝗲𝘀𝘀𝗶𝗻𝗴 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻, 𝘀𝗹𝗲𝗲𝗽, 𝘀𝘁𝗿𝗲𝘀𝘀 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁, 𝗺𝗶𝗻𝗱𝘀𝗲𝘁 & 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲
🔥 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗲𝗱𝘂𝗰𝗮𝘁𝗶𝗼𝗻 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝘀𝗼𝗿𝘁 𝘁𝗵𝗲 𝗳𝗶𝗰𝘁𝗶𝗼𝗻 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗳𝗮𝗰𝘁𝘀
🔥 𝗪𝗲𝗲𝗸𝗹𝘆 𝗰𝗵𝗲𝗰𝗸-𝗶𝗻𝘀 𝘁𝗼 𝗽𝗿𝗼𝘃𝗶𝗱𝗲 𝗮𝗰𝗰𝗼𝘂𝗻𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗮𝗻𝗱 𝘀𝘂𝗽𝗽𝗼𝗿𝘁
🔥 𝗦𝗶𝗺𝗽𝗹𝗲 & 𝗲𝗮𝘀𝘆 𝗿𝗲𝗰𝗶𝗽𝗲𝘀 𝘁𝗵𝗲 𝗲𝗻𝘁𝗶𝗿𝗲 𝗳𝗮𝗺𝗶𝗹𝘆 𝘄𝗶𝗹𝗹 𝗹𝗼𝘃𝗲

Are you ready to work with an expert coach to help you reach your goals?

It's easy to get started:
1. Book a free intro or discovery call
2. Meet with your coach
3. Reach your goals

𝗠𝗼𝘀𝘁 𝗼𝗳𝘁𝗲𝗻, 𝘁𝗵𝗲 𝗻𝘂𝗺𝗯𝗲𝗿 𝘄𝗲 𝘄𝗮𝗻𝘁 𝘁𝗼 𝘄𝗲𝗶𝗴𝗵 𝗶𝘀 𝗻𝗼𝘁 𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵𝗶𝗲𝘀𝘁 𝘄𝗲𝗶𝗴𝗵𝘁.

In fact, the number on the scale doesn't define you or your health.

Many factors influence the number on the scale:
✅ Your body composition (lean muscle mass, water weight, and body fat)
✅ Your metabolic rate
✅ Your cycle (Yes, your weight fluctuates throughout your cycle and 𝒊𝒕'𝒔 𝒏𝒐𝒓𝒎𝒂𝒍!)

Move your body today.

𝗬𝗼𝘂𝗿 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀 𝗶𝗺𝗽𝗮𝗰𝘁 𝘆𝗼𝘂𝗿 𝗮𝗰𝘁𝗶𝗼𝗻𝘀. 𝗜𝘁'𝘀 𝘁𝗶𝗺𝗲 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗺𝗶𝗻𝗱𝘀𝗲𝘁 𝘁𝗵𝗶𝘀 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝘀𝗲𝗮𝘀𝗼𝗻!

Try these prompts and let us know how you feel!

Instead of:
❌ Thinking I can't have any sweets (then overeating later) 👉🏻 Enjoy your favorite treat in moderation and go for a walk after.

❌ Waiting until January to "start eating healthy" 👉🏻 Enjoy the holidays while working on your goals.

❌ Over consuming alcohol this holiday season. 👉🏻 Enjoy a glass of wine and don't forget to drink water!

𝑾𝒉𝒊𝒄𝒉 𝒐𝒏𝒆 𝒅𝒐 𝒚𝒐𝒖 𝒏𝒆𝒆𝒅 𝒕𝒐 𝒇𝒐𝒄𝒖𝒔 𝒐𝒏 𝒕𝒉𝒊𝒔 𝒉𝒐𝒍𝒊𝒅𝒂𝒚 𝒔𝒆𝒂𝒔𝒐𝒏 𝒕𝒐 𝒉𝒂𝒗𝒆 𝒂 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒎𝒊𝒏𝒅𝒔𝒆𝒕?

𝗛𝗲𝗮𝗹𝘁𝗵𝘆 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗔𝗹𝗲𝗿𝘁: 𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗖𝗮𝘀𝘀𝗲𝗿𝗼𝗹𝗲

This recipe is a great option to prep the night before so all you have to do is pop it in the oven.

It's great for leftovers!

Ingredients:
✅ 3-4 medium sweet potatoes peeled and chopped in 1-inch pieces
✅ 1 medium bell pepper diced
✅ 3 cups Brussels sprouts or broccoli chopped
✅ 1 large yellow onion peeled and diced
✅ 8 oz chicken breakfast sausage chopped
✅ 6 large eggs
✅ 2 cups egg whites
✅ 1/2 cup shredded cheddar cheese

Directions:
1. Heat oven to 400ºF.
2. Bake sweet potato on a baking sheet lined with parchment paper for 30-40 minutes (until lightly browned and tender).
3. Saute the veggies over medium-high heat until soft.
4. Spray 9x13 baking dish with non-stick spray.
5. Line the dish with sweet potato, then add veggies and chicken sausage.
6. Combine the egg and egg whites and pour into the baking dish.
7. Bake breakfast casserole for 20-30 minutes (until firm and lightly browned).
8. Top with cheese and bake until melted (about 3-5 minutes).

Test this one out this holiday season and let us know what you think!

𝗛𝗲𝗿𝗲 𝗮𝗿𝗲 𝗮 𝗳𝗲𝘄 𝗼𝗳 𝗼𝘂𝗿 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲 𝘁𝗶𝗽𝘀 𝘁𝗼 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗽𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗺𝗶𝗻𝗱𝗳𝘂𝗹 𝗲𝗮𝘁𝗶𝗻𝗴 𝘁𝗵𝗶𝘀 𝗵𝗼𝗹𝗶𝗱𝗮𝘆 𝘀𝗲𝗮𝘀𝗼𝗻:
✅ Slow down and enjoy the taste of your food
✅ Drink more water
✅ Eat your veggies first
✅ Drink alcohol in moderation
✅ Limit screens during mealtime
✅ Sit at a table
✅ Don't rush
✅ Try new healthy recipes
✅ Enjoy a treat in moderation then move on

Staying on track during the holidays doesn't mean depriving yourself of foods that you love.

When practicing mindful eating, you will enjoy the foods you love more because you are taking the time to enjoy them instead of eating rushed or distracted.

A truly effective diet means changing your lifestyle, not following a fad diet. Doing a restrictive diet for 24-30 days then going back to old habits will not yield the results you are looking for.
At Ellis County Nutrition Coaching, clients get one on one coaching to determine their baseline, set goals, gain nutrition education and a customized plan. Then I track progress, review habit or food logs, provide continuous support and tweak their plan. Lack of accountability is one of the main reasons why 80-97% of the people who lose weight will regain it within the first five years.