lindseykee lindseykee

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Lindsey Key  Fitness nutritionist (ISSA) Healer and meditation teacher Intuitive eating coach Helping others achieve breakthroughs in their lives with food

Weekends are usually so challenging when you're dieting. There are brunches, dinners, drinks and parties to attend and it seems like everything invite or event pulls you further away from your goals.
One small sip, bite or serving of dessert and we tend to throw our hands up and say 'F@ck it - I don't care - I'll deal with this on Monday.' But what if your weekends didn't have to look like that? What if you could balance your life and your healthy lifestyle?
Think its impossible? Send me a message and I'll show you how!

I'm going to be dreaming about this dinner for a long time! @thevillagehouse759 does fried AND roasted chicken so damn good! Thank god for all that delicious gnocchi I had with it to clean the BBQ sauce off the plate. #dericious

After a French toast breakfast with eggs and bacon, two macaroons, half of an almond and butter croissant, a bite of a cherry vanilla scone and the best decaf almond milk latte a Mumma could ask for - this was all I was craving this afternoon. A quick salad of grilled fresh corn, fresh grilled sourdough bread, tomatoes, shredded carrots and cabbage with a hard boiled egg and some cucumber dressing on top. πŸ™ŒπŸ½ Balance on weekends isn't always possible. But food is such a huge part of enjoying the experiences in our lives and should be done so with as-little-to-no guilt as possible.

But the thing you have to remember is this: When you let your body enjoy the food you want - you naturally come back to the things that make you feel the best - and for me - that's all the nutrient-dense foods.
It's when you allow yourself to indulge that you realize that you don't need to have ALL the macaroons - you just want to have one or a bite of a scone or half a croissant. Not because you feel guilty - but because you'll naturally eat the amount you want and save the rest for later. Because it's not your last macaroon EVER - it's just a macaroon until you want another one. πŸ’πŸΌ It's a hard skill - and one that doesn't come easy. But with the right support and tools you CAN reset your brain to get out of the deprivation rat race and get back to being its intuitive self. Curious as to where to get started? Hit me up and I'll show you how. πŸ˜‰

You are the most incredible gift that me and your Daddy have ever received. As you are growing and stretching on the inside, you're causing us to grow and stretch on the outside. It's hard to believe the impact that you're having on this world - and you're not even here yet!
You've brought us limitless joy, incredible strength, unwavering perseverance, an abundance of love and reaffirmed our faith and trust in everything.
We are madly in love with you little one and couldn't be more excited to bring such a beautiful, strong and magical... little πŸŽ€GIRLπŸŽ€ into this world.
Xo Mumma and Daddy

Sometimes you can't be held responsible for your actions. This morning I put coffee in my first attempt at this shake, the coffee pot in the fridge and turned on the oven for... no apparent reason.
So this Saturday is looking pretty LIT AF already! Sleep deprivation and baby brain's got me like 😣.
It's a good thing I have to go a test drive cars later today... πŸ€¦πŸΌβ€β™€οΈ. Anyways try this frands (without the coffee) - you won't be disappointed!
1 scoop of @furtherfood collagen
1 scoop of @superhumanstrengthinc vegan protein
Frozen cauli, butternut squash, and figs
1 fresh peach
1 tbsp of @manitobaharvest hemp hearts
Few glugs of almond milk

My new ultimate, best, fav smoothie (when I make it properly). πŸ˜‰

Did some work. Called my agent. Ate a snack. Decided to sell my townhouse. Did some more work. Ate another snack. Called a painter and scheduled an appointment. Did some more work. Made this epic lunch. Did some more work. Booked an oil change. Ate another snack. Planning my next snack... Because I'm pregnant, hormonal, hungryAF, making shiz happen and it all needs to happen yesterday... #pregnantlife #impatientaf #19weeks

Trust is everything. We're not always handed the smoothest ride. And just when you think you have it all figured out, you're tested again. And I'm starting to see that we're given everything for a reason.
I thought that as a nutritionist, with a six pack, that I had figured it all out. I thought I had beaten all my daemons around food and had resolved all my body issues. And then... I got pregnant and all the control that I had once had over my body was gone.
My daemons weren't beaten and the body issues weren't resolved - in fact - when they returned- they were even stronger and more powerful than before. That's when the real work began and I realized the most important lesson about body composition of all - IT DOESN'T MATTER.

You can have a six pack. You can be a perfect dress size. You can make your body look exactly how you want it to. But none of that matters if you haven't yet learned to love or trust it. All these years of dieting and I never trusted my body to maintain its weight without restricting or calorie counting. I didn't trust that it would take care of itself and find it's natural balance on its own. I was too afraid to let go. Too afraid that I'd gain all my weight back. And I never loved it enough to try. Ironically, the best time to learn to love and trust your body, is when you love and trust it least of all.
And so when I got pregnant I had no choice. I lost control, and my body was now taking charge to make a healthy baby. So I decided that for the next 9 months I was going to fall in love with this body and the baby it was making.
At 4.5 months in, my 6 pack is gone. My butt and thighs are thicker. My arms have gotten flabbier. But the difference is that now, most days, I really do love my body. I love every pound, dimple, and curve. It's not always easy and I do have hard days and definitely have set backs. But I'm FINALLY learning to give it the love and trust it deserves - and it hasn't let me down and has found it's balance (go figure). And THAT is worth more than any 6 pack. Thank you Universe for this incredible lesson in the form of a beautiful baby, and for helping restore my trust. πŸ™πŸ»

My favourite meals are rarely the ones that I've slaved over - they're usually the ones that I whip up on the fly and are a mishmash of whatever my tummy is craving.

Tonight I sautΓ©ed some rapini, mushrooms, and cherry tomatoes with some EVOO and garlic and then topped it off with a fried egg, some @pyramidferments sauerkraut, avocado and cilantro.
It was amazingly delicious and took all of 15 minutes! Magic happens when you let your intuition be the chef for he might - trust it! πŸ˜‰

For the past week I've been practicing a veggie/plant based lifestyle. TBH, I usually eat mostly veggie anyways, but decided to go full-time for a few weeks to switch things up a bit.

However there are a lot of things to consider when going veggie - especially when you're pregnant. #alwaysconsultaprofessional
One of which is iron absorption, and knowing the difference between heme iron and non-heme iron which my homegirl @katiecrewe skooled me on the other day.
#learnsomethingneweveryday She's a boss when it comes to all things #science and #nutrition and the best aunt-to-be ever. ❀️ Basically it goes a little something like this: β€’Heme iron is found in animal foods.
β€’Non-heme iron is in plant foods. β€’Heme iron is far more absorbable by your body (therefor you need less of it than non-heme to absorb the same amount).
β€’The best way to absorb non-heme iron is the have it with some heme (like eggs), or vitamin C rich foods.
So this morning when I made my #smoothiebowl with my amazing vegan protein from @superhumanstrengthinc I was sure to load up on the blubes because #vitaminC πŸ’πŸΌ Pro tip: It's also important to make sure you avoid tea/coffee about 45 min before or after these meals as they block absorption. πŸ‘πŸΌ TBH, this is good practice for anyone really to ensure that your body is absorbing #allthenutrients but especially for veggies.
Thank you Aunty Katie and blubes for making sure me and Bubs are on point with our #veggielife and are an iron-clad duo! (I love punning on Sundays!) Have a great day frands! πŸ™πŸ»

When your Mondays are Mondaaaaaaze make sure your dinner game is easy, damn dericious, and on point. πŸ‘ŠπŸ» Tuna sammy two ways:
β€’ Half a can of albacore tuna
β€’ Handful of cherry tomatoes
β€’ Half an orange pepper
β€’ Green onion
β€’ Two slices of your favourite bread (chia and poppy seed spelt from @shashabakeryco )
β€’ Two big squirts of mayo β€’ S & P and a dash of paprika

Dress 'em up and then top with cheddar cheese and avocado. Then toss these bad boys in the oven on low broil for 5 minutes and BAM! πŸ’₯ Basic Monday dinner. πŸ‘ŠπŸ»

Never deny yourself. Don't fight urges. Don't make enemies with foods. Don't restrict. That's how you fall off wagons. That's how you find yourself at the bottom of cookie bags. That's how the cycle persists and your yoyo diet lifestyle wins over and over.

Find a balance. Enjoy all the things. Move your body. Eat great food. Get sleep. Respect your needs. Listen to your inner self and not your ego. Your body will trust you. Your mind will thank you. Your soul will love you. I promise 😘

Almond latte and pistachio croissant πŸ₯ breakfast on Mont Royal courtesy of @_mamieclafoutis 😍

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