Coffee & Carbs Nutrition

Who doesn’t love a good deal???

Whether you’re just starting your journey or wanting to get back on track, we want to help you!!

New Clients - Commit to two months and get the second month 50% off

Returning Clients - Get 20% off when you commit to 2 or more months!!

These deals will only run through Monday, 11/28th, so make sure you take advantage now 👏🏼

Visit coffeeandcarbsnutrition.com or send us a message if you’re ready to get started 🤩

Testimony Tuesday 🌟

Check out more about this client win ⬇️

“After trying low-carb/keto for 6 months and getting the worst bloodwork back of my entire life, I decided to call Kallie to look for something more sustainable. I knew I wanted to lose weight, but I had other goals as well: getting back in crossfit after 2 years off, having more energy, and eating in a way that felt rational and moderate.

The first couple of months, poor Kallie dealt with a lot of panicky phone calls and texts with me wailing about not losing weight fast enough, or being sick of eating so much food. However, my energy had gone through the roof and I was going through the day without having to take a nap. As the months went on, the pounds starting dropping off, but more importantly, I started getting my strength back in the gym. Within 6 months, I was lifting heavier weights at 49yo than I ever had.

My last bloodwork showed that my cholesterol and inflammation were down, my hormones were stabilizing, and my body composition was changing for the better. I actually put on muscle, which is rare for a woman my age. Best of all, I feel calm and in control of my eating; I don’t binge or go off the rails, and my energy levels get better all the time.”

Happy Veterans Day 🇺🇸

Honoring those who have served!

‘Tis the season for all the cozy dinners 🤤

White Chicken Chili

1 medium onion, finely chopped 1⁄2 tsp garlic powder
1⁄4 tsp cayenne pepper
1 tsp cumin
1 tsp oregano
1⁄2 cup rice (uncooked)
3 15oz can Great Northern Beans (drained and rinsed) 1-2 pounds chicken, cut into cubes
8 oz green chilies (canned)
4 oz chopped jalapenos (canned)
16 oz chicken broth
1 cup plain greek yogurt 0% fat
1⁄2 cup heavy whipping cream

Add all ingredients to crock pot except yogurt and heavy whipping cream. Cook on medium-low for 6 hours. 30 minutes before serving, stir in yogurt and heavy whipping cream.

Serves 6 P: 56
C: 37
F: 9

Happy Halloween 🎃 👻

Don’t let this day get spookier than it already is!!

Swipe to see our tips to ensure you’re enjoying the day while remaining on track!

On this weeks menu… 🍽️

Teriyaki Salmon Bowls 🤤

What you need ⬇️
2-3 6 oz salmon filets
Rice
Stir Fry veggies (frozen or fresh)
Teriyaki Sauce:
⅔ cup soy sauce
⅔ cup vinegar
⅔ cups honey
3-4 tsp minced garlic

How to make ⬇️
In a small saucepan, mix in teriyaki sauce ingredients.
Bring to a bowl, reduce to a simmer and allow it to simmer for about 5 minutes.
Let it cool.
In a ziploc bag place your salmon filets.
Pour half the sauce in the bag and place in the fridge.
Let it marinade for a minimum of 1 hour.

I used my Treagar grill and heated it to 250 degrees.
I put the salmon on the grill skin side down and allowed it to smoke for 2 hours or until it reached 160 degrees F.
Place your salmon (skin removed) over a bed of rice along with your veggies of choice. Drizzle with 2 tbs of the leftover teriyaki sauce. Enjoy 🤩

For 6 oz of salmon, ¾ cup of rice, sauce, zucchini and broccoli:
P: 52
C: 54
F: 9

Our gentle reminder for this fine Saturday 🙌🏼

Our bodies have literally been made to consume nutrients for fuel. Without it we feel tired, weak, and just overall NOT well!!

Our sleep cycles, hormones, brain function, EVERYTHING can get messed up when we aren’t giving our body enough fuel.

Today’s world with social media and all the fad diets teach us to take this or take that, restrict this or that, and even just to not eat… but what about giving our body what it needs??

Food is your friend. You NEED food and you need a proper amount of food.

Make smart food choices and never feel guilty for giving your body what it needs ❤️

It’s easy for us to get overwhelmed when we start tracking and sometimes we may even feel like we can’t do it… but we want to give you 5 reminders for when you’re tracking!!

Swipe to see our advice ➡️

Need a dinner idea for this week??

Here’s a good one 🤤

Tomato Basil Pasta with Parmesan Chicken⬇️

For the pasta:
1 package angel hair pasta (I used protein plus)
10 oz grape or cherry tomatoes
2 cloves garlic
¼ cup olive oil
2 TBS Red wine vinegar
¼ cup fresh basil
½ cup grated parmesan cheese

For the chicken:
6 oz chicken
1 TBS butter,melted
2 TBS panko break crumbs
2 TBS grated parmesan cheese

Cook your pasta according to the package. Place your tomatoes in a large bowl and lightly mash allowing some of the liquid to come out.
Mix in the rest of the ingredients.
Add your cooked noodles into the sauce mixture.
Mix until well combined.
For the chicken- preheat your air fryer to 375. Mix together the panko and parmesan cheese.
Dredge your chicken in the butter, and then the panko parmesan cheese mix.

Spray the bottom of the air fryer with non-stick spray and cook for 8 minutes each side.
Place chicken with noodles and enjoy!!

Pasta serves 6 (232g per serving)
1 serving (with 6 oz chicken)
P: 73
C: 55
F: 24

Is it cliché to say that the hardest part of anything is starting?

If it is, then we’re going to be cliché for a minute 🤷🏽‍♀️

When it comes to nutrition, we are so often swayed by all of the “do this do that” the world throws at us and quite frankly it gets really overwhelming and we don’t know where to start.

We are accepting new clients and we want to help you take that first leap to start reaching your goals!

Send us a message or email us at [email protected] for more information 🤩

🤔

What’s your food of choice? ⬇️

Cozy comfort food for this gloomy first day of fall 🍂

Instant pot Asiago Chicken with mushrooms risotto

What you need ⬇️
1.5 pounds chicken, cubes
1/2 cup flour
2 cups chicken broth
1 cup white wine
2 cloves garlic
2 cups Arborio rice
8 oz sliced Bella mushrooms
2 tbs butter
1 cup milk
6oz Asiago cheese

How to make ⬇️
Coat raw chicken in flour, set aside
Place instant pot on sauté.
Melt butter and garlic.
Cook until garlic becomes fragrant (about 1 minute)
Add mushrooms, wine and broth
Add rice, place chicken on top
Close the lid and place on manual high pressure for 10 minutes
Quick release
Stir in milk and Asiago cheese.

Enjoy!

Serves 6
1 serving 421 grams
P: 45
C: 56
F: 16