Wednesday, June 21, 2017

{AVATAR NUTRITION}


Hello cupcakes!

I know I have posted a lot about Avatar Nutrition, so I wanted to write a blog post to explain everything to you. I started tracking my macros with Avatar Nutrition in March. Before I get ahead of myself, let me tell you about macros and the founders.

Macros are: protein, fat, and carbs (and alcohol). All three of these contribute to the total number of calories in food. Protein and carbohydrates (carbs) each have 4 calories per gram. Fat has 9 calories per gram. Lastly, alcohol has 7 calories per gram. Macro tracking is known in the fitness industry and is a great way to track food for different goals. For this reason, Avatar has different goal settings: Fat Loss, Muscle Gain, and Reverse Dieting. Each of these three settings has settings within them: conservative, moderate, or rapid. Therefore, there are a total of 9 settings to chose from. Each person is going to vary on their specific macros based on many things: age, gender, muscle mass, body fat, activity level, diet history, goal, etc. 

I use myfitnesspal (an app) and a food scale to track my food according to the specific macros Avatar gives me. 

Now a little bit about the founders:

Dr. Layne Norton (CSO)- Layne has his Ph.D. in Nutritional Sciences, was the trail blazer of flexible dieting, and owns Carbon Supplements. There are many other things Layne is known for, but he is amazing and knows the science behind nutrition. 

Katie Coles (Editor in Chief and Quality Control)- Katie has her master's degree in Nutrition, a registered dietitian/ nutritionist, and a certified personal trainer. 

Mark Springer (CEO)- the brains behind the operation. He knew from many years that the world needed a change, out of this Avatar Nutrition was born.

Now I want to talk about my journey...

Like I said, I started with Avatar in March. My goal was conservative fat loss. I wanted to cut before starting a reverse diet. I chose to use high and low carb days. My low carb days were around 100 grams of carbs and my high days were around 120 grams of carbs. I used this setting for six weeks. I dropped about 5 pounds. Below is a picture before my fat loss (right) and after my fat loss (left). 


That's when I decided my calories were too low for myself and I switched to conservative reverse dieting. Avatar will adjust your weekly calories based on your goals and your weigh ins. This is why Avatar is so specific and individualized. 

I have been on this setting since I ended my cut. I love the reverse diet setting. Many people have yo-yo dieted their whole life and their metabolisms are shot. Reverse dieting helps build your metabolism back up. Change takes time though, so a reverse diet needs to be more than a few months. My high carb days are up to over 150 grams of carbs and my low days are about 140 grams of carbs. I am currently lifting weights and I have completely cut cardio out of my workouts. I am at my lowest weight today of 129.6 lbs (which is less than I was during my cut). I am going to continue with this reverse diet setting until My calories reach over 2000, when food gets uncomfortable, or when my weight reaches above my starting weight of 135. 

My plans post- reverse dieting is to keep my macros the same for 1-2 months. After that my plan is to do 6-8 weeks on the fat loss setting and then switch back to reverse dieting. 

Now let me show you what Avatar looks like... below is the member profile:


Above shows your progress over time. I love visuals! It's also important to look at change over time rather than letting one higher weigh in bring you down. Below is a larger version of the body weigh graph. You can make each one bigger by clicking on it. 


Another great thing about Avatar is the Member Resources. There are articles, videos, and lots of recipes. There is also a FAQ page. 



Here is the closed group for Avatar Nutrition. One thing that makes this program successful is the community. Many people post questions, recipes, progress, etc. on this page. It is awesome to see everyone interact and come together. Avatar is $9.99 per month and is way cheaper than hiring a coach. I have looked at many different coaches, but I could never afford to pay for one. Avatar gives me the chance to have a coach and something to keep me accountable. 


I could talk on and on about nutrition, macros, and Avatar, but I know everyone doesn't want to read it all. So, please comment below if you have specific questions for me.

*I pay for my own membership to Avatar Nutrition. I truly believe in this company and the founders. My body is changing every day and I LOVE IT!*

Later Taters

"It's a beautiful day, don't let it get away." 

Tuesday, June 13, 2017

{Vitamin Chocolate Cookies}


Hello again Cupcakes!

It's been awhile since I've shared a recipe with you. We finally got moved in and settled into our new apartment in Indianapolis. So far, I absolutely love it! Of course I had to break in the kitchen by creating some recipes. If you follow my Instagram: @toriswholelife, you will see that I created a Chocolate Chip Cookie Recipe. It was a huge hit at a family gathering. To see that recipe, follow this link: {Chocolate Chip Cookies}


I also made S'more Pancakes. To see that recipe, follow this link: {S'more Pancakes}


 Okay, now on to the new recipe: 

{Hidden Vitamin Chocolate Cookies}


Ingredients

1 c. almond butter
2 eggs
dash of salt



Directions

Preheat oven to 350 degrees.
Mix all ingredients in a food processor until combined. 
Scoop dough with an ice cream scoop to make even cookies & place on a a cookie sheet.
Bake in the oven for 10-12 minutes or until the cookies are set.
Allow to cool for 10 minutes & transfer to a serving plate. 
Enjoy!


Here are some of the products I used to create the cookies...


Here are the links again if you would like to get some for yourself:

They also sell on Amazon for affordable prices in bulk. This coconut sugar is a 5lb bag!
Today through June 16th the newest Anthony's Goods Cookbook ebook is FREE on Amazon Kindle, just follow this link: {Anthony's Goods Recipe Book}.

What is Quick Vita Kick? 
"More than just a multi, Quick Vita Kick is a complex multi-nutrient drink designed to give you that extra boost of vitality when you most need it. With 60+ recognizable ingredients, it’s a potent blend of carefully selected greens, fruits, vegetables and berries; plus, pre and probiotics, digestive enzymes and a full range of essential vitamins and minerals to support health and vitality."
I love all the different ways I can use Quick Vita Kick. One of my favorites is to combine warm almond milk with Cacao Mint Quick Vita Kick for a minty hot chocolate. 
***Use the code "thesweetlife" to save 15% and get free shipping***

This is a dairy free hot chocolate mix that has the added benefit of collagen. You know I talk about my love for collagen all the time so I won't bore you with that. Just know that I love this hot chocolate mix because it is hard for me to find a hot chocolate that is lactose free. 




Later Taters

"It's a beautiful day, don't let it get away." 

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