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For questions, email Courtneydrushing@gmail.com

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rushingtothekitchen

Jan 27

Traveling and needing some healthy snacks? Lets go over some quick and easy snacks you can find at a gas station to stay in line with your goals!

Comment your favorite go to snacks for travel!

#macros #healthy #travel #traveltip #tightertogether #nutrition #easy #onthego #explorepage

rushingtothekitchen

Jan 23

Deload week. What is it? Why do we need it? What do we do with our caloric intake?

Swipe to learn!

Believe me, if you’re doing #tightertogether , this week is crucial to aid with weeks 4 and 5! If your carb cycling, keep carb cycling. If you’re at maintenance, stay at maintenance. If you’re building your plate, keep building that plate! Your body deserves food with or without training.

This week comes at a perfect time for me as I am heading to the beach for a wedding. I plan to take it easy and provide my body a lot of rest!

Tell me one thing you’re going to do this week to aid with muscle recovery?!

#workout #macros #deloadweek #food #nutrition

rushingtothekitchen

Jan 20

What to know a few of a nutritionist’s favorite books? All are linked on stories!

Tell me some of your favorite nutrition related reads!

#nutrition #bookrecs #read #guthealth #macros #hormones #diet #lifestyle

rushingtothekitchen

Jan 18

Why you probably need to change your goals in order to change your physique.

#nutrition #macros #maintenance #muscle #strengthtraining #tightertogether #explorepage

rushingtothekitchen

Jan 16

These baked tacos with roasted poblano sauce, are simply the best thing I have ever made.

Get the full recipe here https://rushingtothekitchen.com/baked-tacos/

#tacos #dinner #macros #easy #yum #balance #nutrition #protein

rushingtothekitchen

Jan 12

Understand the difference between weight gain and fat gain. Read through all of these to understand reasons that the scale might be up while you’re in a deficit.

rushingtothekitchen

Jan 11

Do you struggle to see lasting change when dieting alone? You might not be looking at the entire picture. Health is multifaceted, and all areas need to be considered. Your sleep, what you breathe, your emotions, your physical fitness, and your nutrition all play key roles in achieving your goals.

Where do you struggle? Tell me one thing you plan to make a change with!

rushingtothekitchen

Jan 10

Welcome to part 2 where we evaluate a client’s meal diary!

Today’s tips include monitoring your sodium, limiting consumption of processed meats, adding in more fruits, whole grains, and veggies, and making simple swaps to provide more fiber and protein to aid with overall satiety.

Again, these are just suggestions from a nutritionist to better manage your macros. I could 50 other things in this diary alone. Let me know if y’all want me to keep doing more of these!

#macros #mealplan #balance #healthy #eating #nutrition #fiber #protein #health

rushingtothekitchen

Jan 9

Happy day one of Tighter Together! I know that y’all have your meals planned, prepped and ready to go, but now let’s evaluate it and see if we can make changes to aid with our overall adherence and our satiety.

One of the first things I see clients do is have low calorie meals and high calorie snacks. I don’t recommend this. I would much rather you try to make your breakfast, lunch, and dinner as high calorie as we can, and then only rely on snacks as needed. This is going to help you space out your meals, which will aid with overall digestion, the migrating motor complex (a gut sweeper), satiety, muscle protein synthesis and more.

Additionally, I really want you to try to aim for more whole grains, fruits and veggies in your diet! You’d be surprised at some of the items you can fit in when you take out some of the processed foods. Dave’s killer thin slices of bread add in whole grains and fiber but other whole grains to add in include oats, quinoa, etc. for fruits and veggies, I love relying on berries, apples, and bananas for fruits and for veggies I try to stick to high-volume if I am in a deficit. So I would add in some broccoli, cauliflower, rice, spinach, kale, artichokes, etc. These items are also very high in fiber, which will help you hit your fiber goal, and keep you full!

Another common mistake I see people make with their meals is having them too low and fat. Fat is crucial for overall hormone health, and they also act as chemical messengers in the body. In our meals specifically, they help with the absorption of nutrients. So when you have a meal that has zero fat in it, you’re not absorbing the nutrients sufficiently. Try to aim for at least 7 g of fat in each meal.

Stay tuned for part two and I will make more of these if they help you break down your plate to build better meals. Let me know in the comments below, if these are helpful!

#mealprep #planning #tightertogether #workout #nutrition #macros #easy #prepped #balance #fiber #monday

rushingtothekitchen

Jan 6

Your favorite ingredients stuffed into a baked potato but now into a soup- broccoli, cheddar cheese, chicken, bacon and more!

Recipe on the blog! https://rushingtothekitchen.com/loaded-baked-potato-soup/

#macros #recipe #soup #bakedpotato #mealprep #easy #yum #balanced #chicken

rushingtothekitchen

Jan 4

Getting more protein in your diet doesn’t have to mean piling on the meat at every meal.

Instead, focus on adding in plant-based sources of protein along with your animal-based sources of protein to not only further the satiety in the meal, but also further your vitamin and mineral intake.

Not only does this make the meal more enjoyable, but it makes it more nutrient dense!

What are some of your favorite plant based sources of protein? I love adding beans to my meals!

rushingtothekitchen

Jan 2

These Mexican pizzas are easy and fun to make! Not only that, but they are loaded with 10 g of fiber!

Full recipe at https://rushingtothekitchen.com/mexican-pizza/

#fiber #macros #easy #fun #dinner #chicken #pizza

rushingtothekitchen

Dec 30

Honestly, it was a hard pick between this or Adam Eating oysters for the very first time.

#newyear #bestview #laketahoe #2023

rushingtothekitchen

Dec 25

It’s your birthday & it’s Christmas ❤️🎄 I couldn’t ask for a better gift than this life with you. I love you forever.

Merry Christmas everyone ❤️

rushingtothekitchen

Dec 24

Reminder! Spend this time enjoying your friends, family, food and remembering the reason for the season. Have a Merry Christmas Eve!

rushingtothekitchen

Dec 21

These breakfast quesadillas could technically be made for lunch or dinner, but considering how I don’t eat eggs, this is become a breakfast staple for me.

Start by spraying a pan with nonstick cooking spray over medium high heat. Then you’re going to add a bit of a elote seasoning to a tortilla that’s also been lightly sprayed with non-stick, cooking spray.

Add the tortilla to your pan and smear about 40 g of black beans onto the tortilla. I personally purée my black beans to make refried black beans, but you can use your favorite style of beans here.

Then add your chicken. I used about 60 g of rotisserie chicken breast.

Here is where you would also add one scrambled egg or your choice of cheese. I had a ton of avocado on top of this, so I personally don’t add any cheese.

Fold your tortilla over and let it get golden brown on both sides.

Top with half of an avocado, red onion, and cilantro. I serve it alongside a mixture of hot sauce, and nonfat Greek yogurt, but you could also use salsa here!

Enjoy!

rushingtothekitchen

Dec 19

Tighter Together sign ups are live! If you haven’t heard, @movesbymadeline Tighter Together is the perfect opportunity to put an emphasis on your goals with a community at your side!

WHAT YOU’LL GET:
5-Week Workout Plans
40+ Macro-Friendly Recipes
Personalized Macro Count
Nutrition & Form Workshops
Weekly Prizes
Community Support
Access to Moves App

Let me tell you, we work tirelessly at perfecting and improving each challenge whether it comes down to manual updates, formula updates, or offering more recipes to suite common dietary restrictions and MORE. I cannot describe how thankful I am to be a part of this team. I have loved educating and providing recipes and every single year it’s a pinch me moment that I get to do again.

These are two of the recipes I contributed to the recipe manual. Along with new manual and formula updates, I also went in one by one with every single recipe from all the creators to provide as many dietary swaps as I could for y’all. And y’all know I’ll be hosting some Lives on the Facebook group as always!

Again, I’m nothing short of humbled and excited to be a part of this challenge. If you’re like to support me and sign up for TT, use the link in my bio!

Looking forward to another challenge with you all!!
#tightertogether #challenge #macros #recipes #fitness

rushingtothekitchen

Dec 15

I promise, the moment you become more flexible with your habits is when they’ll become a lifestyle. It doesn’t need to be an all or nothing mentality.

Maybe trying to do everything all at once is too overwhelming. That’s OKAY. Let’s focus on adding in 1-2 habits before we think about adding in another.

Maybe you start tracking protein, or even just ensuring it at every meal, and getting in the gym 3 days a week. AWESOME. Focus on that consistently before adding in another habit.

There’s no one size fits all approach. It’s about finding what’s sustainable for YOU.

#habits #smallgoals #nutrition #macros #fatloss #lifestyle

rushingtothekitchen

Dec 14

Tips to promote hair growth, while dealing with telogen effluvium.

-Adequate calories. Consumption of protein and healthy fats aid, most with hair growth. I’ve been at maintenance for over a year, so not much has changed here.
-Supplements. Watch my supplement highlight to learn about safe supplement shopping. I take a multivitamin, D3 plus, K2, and an omega daily. I added in @viviscal hair growth supplement as well. Why viviscal over nutrafol? Well, I like the studies a bit better and know people who have used this.
-hair oiling. This is a new to me but I studied the benefits of oiling the scalp with castor and rosemary oil (just some of the oils that are great at promoting growth!)
-Hair serum. I’ve added in @vegamour which is clinically studied to promote hair growth in thinning hair. This goes on my scalp daily. @diviofficial is another great option!
-use quality shampoo and conditioner. I’ve always use quality hair product so not much has changed year. I will just everything I use in my LTK.
-End protection. I’ve been using @k18hair and @livingproofinc triple bond complex for months.
-Limit use of heat. I personally bought an airwrap to aid here. I use it no more than 2x a week.

hair loss can be very scary, but in my mind, my only option was to be proactive and learn about hair growth, and the types of loss. As always, I suggest you speak to your doctor before starting supplements and do your own research on all products listed. None of this is sponsored.

For great hair tips, follow @abbeyyung !

rushingtothekitchen

Dec 12

My Chocolate Brownies are a no-fuss classic. They have that crunchy, brownie top but are soft and fudgey on the inside. They’re so rich and decadent, you won’t believe how easy they are to make! I put a festive twist on these this year by adding some Christmas lights in the form of mini M&Ms!

Full recipe here! https://rushingtothekitchen.com/the-best-brownies/

#brownies #dessert #christmas #yum #easy

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