lindseykee lindseykee

361 posts   6,567 followers   1,041 followings

L I N D S E Y B E T H K E  Nutrition, health & wellness coach. Helping Moms achieve breakthroughs in their lives by implementing healthy lifestyles on their own terms.

*FREE GIVEAWAY FOR MY MUMMA’S*

So you have 15 lbs of baby weight to lose.
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You think, ’Here’s the plan - I’m going to the gym, following this new diet and will stop eating those cookies!’
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Sounds amazing right? Wrong. Sounds like a plan for failure.
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Why? Because you’re a mom. Your life is LEGIT cray EVERY DAY.
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Somedays you can’t get a load of laundry done. Go to the gym a few days a week - nope.

The trick is to START SLOW.
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Pick manageable things that you can start doing TODAY.
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They’ll be easy to commit to. Master them. Then pick another thing.
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So where to start? Your diet. You may not get o the gym - but you always get to the kitchen!
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The best place. Protein. 97% of the population is deficient in it after all. And eating enough of it is the best habit to build for weight loss.
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So to help you - I put together a FREE guide on ‘How to Pump Up Your Protein’. Check the link in my bio to get yours!
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Over the next few weeks, I’ll be releasing more guides on small things that you can do with your diet that will make the biggest changes.
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Master each one and move on to the next.
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Simple.
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Because your life isn’t. So let’s at least make your nutrition EASY. xo

When it’s ice stormin’ in April, this Mumma turns up the heat in her kitchen! 👩🏼‍🍳
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I call this ‘Trapped in your house all weekend Butternut Squash Lactation Bread’.
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Why you wanna make it:
• low cal
• low carb
• high protein
• tastes amazing
• not packed with chocolate chips and sh*t just so you can stomach the brewers yeast, amiright Mumma’s?!
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For non-breastfeeding benefits, omit the brewers yeast from the recipe!
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Recipe here: 👇🏼
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500g (2.5-3 cups) roasted butternut squash
100g banana (1 medium banana)
2 eggs
1 tsp vanilla extract
3 tbsp nut butter (I used @justins Maple Almond butter)
1/2 cup @quaker Oats
2 tbsp @nowfoodsofficial brewers yeast
1 tsp of baking powder
30g (2 tbsp) of @pb2foods Peanut butter
2 scoops @vitalproteins collagen peptides
3-4 heaping tbsp of stevia (add more or less if you desire a more savoury or sweet bread)
Dash of salt, cinnamon, ground cardamon
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Peel and cube 2 small butternut squash
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On non-stick roasting pan, roast in the oven at 350 for 50 minutes (or until you can smush them with a fork)
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In a large bowl, mash the butternut squash and banana together
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Mix in the egg, vanilla extract
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In a blender, blend the oatmeal, brewers yeast, PB2, collagen, stevia and spices for a few seconds to combine and create a flour-like consistency
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Combine wet and dry ingredients and whisk until a ‘batter like’ consistency
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Line a loaf pan with parchment paper and pour in the batter
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Bake at 350 for 45 minutes
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Serves 6 (175 cals F5/C23/P11)
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Enjoy and share with all your favourite BF Mummas 🖤

Turmeric matcha latte for your Hump Day babes 🖤
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In a pot on the stove heat:
• 1-2 cups almond milk
• 1 tsp turmeric
• 1 tsp matcha
• natural sweetner of your choice
• dash of ginger, cinnamon, and pepper (helps you absorb the turmeric better)
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Blend on high for a bit for some added frothy loveliness and enjoy!

👍🏼 for this 4 month old!
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Campaign game strong for Baby of the Year 👶🏻 .

Double tap if you’d #votebubs

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Fear of food impacts:
• Your metabolism
• Your digestion
• Your immune system
(And that’s just the tip of the iceberg fam!).
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Find it how it impacts your body, what you’re doing to trigger it, and how to release it with me and @sara_moncrieff next Saturday, April 14 from 3-6pm at @framewrktoronto
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Breakthrough your fears, heal yourself, and uncover the changes you’re body has been longing to make.
Link in bio for more details 🖤

​Long weekends ​can be hard for anyone who is dieting. Or struggles with issues around food.
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You're constantly faced with choices. Choices that can bring up fear, guilt, and shame.
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So whats the best way to get through these weekends unscathed?
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Make a choice and commit to it. Before you leave the house. Before you arrive at your destination.
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Make a choice that honours how you feel.
Make a choice that is based in love.
Make a choice that respects your body.
But make that choice and commit to it.
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If you want to indulge - do it.
If you want to stick to your program - do it.
If you want to practice balance - do it.
But make the choice and commit.
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Choose that you don't care if the scale goes up or stays the same.
Choose that you feel like having a dozen chocolate Easter eggs.
Choose that you're going to wake up, without guilt, and get back on track.
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Get an accountability partner.
Get a drinking buddy.
Get a co-chocolate champion.
Do whatever you need to do for you boo.
But do it with love and don’t look back.
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That’s how you make it through long weekends. That’s how you make it through every damn day. Just make the choice.
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So what is your choice for this weekend?

The Mom Meal Prep Life Saver:
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• small bag of baby potatoes
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• small bag of baby carrots
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• one whole chicken
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• 1 tbsp of extra virgin olive oil
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• 2 tbsp steak spice
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• salt and pepper
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Preheat oven to 425. Place carrots and potatoes in large baking dish (9x13). Drizzle half of the olive oil over the veg and mix them around until coated. Sprinkle half the steak spice and S&P on top. Rinse chicken with water and pat dry with paper towel. Drizzle other half of olive oil on top of chicken and rub all over. Sprinkle remaining steak spice and S&P on chicken. Throw in oven for 15 minutes then reduce heat to 350 and cook for another 30-45 minutes (depending on size of chicken and oven temp).
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Optional: For some extra green veg 🥦🥦🥦, roast some broccoli in a separate pan for the last 20-30 minutes.
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Fold 10 loads of laundry, feed the baby, change the baby, pay bills, clean the house, change the baby (again).
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Annnnnd... Dinner is served (and so is tomorrow’s lunch and dinner again).👌🏼

Fueling your body is important.
Fueling your body when it fuels someone else’s is critical.
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Attempting to lose weight for a new mom can be like walking a tightrope.
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You need to eat enough to fuel yourself, your Bubs, and your lifestyle - AND put yourself in enough of a deficit that you’ll lose weight.
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Sound complicated? OF COURSE IT DOES!
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Which is why so many health professionals try to capitalize on new moms - because we’re an easy target.
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We’re anxious to get things moving.
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Desperate to feel better.
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Overwhelmed by how to do it.
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And sadly there are a lot of #fitspo people out there that will put you on a 1300 calorie diet without blinking an eye.
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Will you lose weight? Sure.
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Will you feel exhausted? All damn day.
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Will you be able to sustain it? No chance.
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So find a professional that customizes your diet specifically for YOU. One that factors in your goals IN ADDITION to your lifestyle as a mom.
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Cause why be on a 1300 calorie diet when you could be losing weight at 1700?
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No.
Brainer.
💁🏼‍♀️

St. Paddy’s Day matcha collagen protein spread got me like... 💚

To make the spread:
☘️15g of @sunwarriortribe vanilla protein
☘️ 5g @vitalproteins Matcha collagen
☘️ stevia to taste
☘️ Add water and mix until it resembles a paste
☘️ select a vessel to hold all this good good (see rice cake)
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Slainte!

People always ask me how I stay motivated to go to the gym. My motivation is simple. 💁🏼‍♀️ .
It’s an hour free of:
* Maddie barfing on me
* Being a human cow
* Cleaning the house
* A screaming/fussy baby
* Having Markus tell me she’s hungry (I just fed her 5 minutes ago)
* Doing laundry
* Sterilizing pump equipment/baby bottles for the 1,000,000 time that day
* Getting shit on some part of me
* Vacuuming
* Having Markus tell me she’s hungry (I just fed her 10 minutes ago)
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As a by-product I get to fit into my pre-pregnancy jeans and can start to see my six-pack again. #nobrainer .
What keeps you motivated?

#postpartumweightloss #whodis #mondaymotivation

It seems only fitting that this little powerhouse would turn 3 months on #internationalwomensday .
Bubs, you make me so excited and proud to know that #thefutureisfemale You are strong. You are brilliant. You have perfect comedic timing. You have a smile that brings your Daddy to his knees. You have a soul that lifts up everyone it touches. You are the greatest thing I’ve ever done.

Here’s to strong women 🙌🏼
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May we know them.
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May we be them.
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May we raise them. 🖤
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Sickest #thefutureisfemale onesie provided by your most magical aunts @kimbethke @melw00d

‘What’s the best thing to eat before and after a workout?’ 🤷🏼‍♀️
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The answer is simple: it depends. But if you’re workouts include weight lifting - carbs are clutch. 👌🏼
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In your pre-workout meal, they provide fuel to your muscles.
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In your post workout meal, they help your muscles recover and grow.
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If you want to be really bro science 💪🏼 about it:
• Pre-workout meal, 2:1 carbs to protein ratio
• Post-workout meal, 3:1 carbs to protein ratio
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Example 👇🏻
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Post-workout shake, 350 calories
25g of @sunwarriortribe vanilla protein
120g banana
40g pitted dates
1 cup @lovemysilk unsweetened almond milk
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Now go grow, you beautiful babes! 💛
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