themindfultechlab themindfultechlab

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The Mindful Tech Lab 🙏  👩‍⚕️Nurse Practitioner 🎓Columbia • NYU 👨‍💻Tech Developer 👫Husband & Wife Entrepreneurs 🤖Creators of the top wellness bots on Messenger 👇Tap link🙏

Happy first day of FALL 🍂☺️
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Digging into these gluten free pancakes to kick off the new season🤗
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We always skip the syrup because when pancakes taste good they shouldn’t need to be additionally sweetened - am I right?! Especially when the pancakes are topped with fresh fruit 🍌 🍓
#firstdayoffall

Friday WORKOUT🙌 My #1 tip for sticking to a workout routine below 👇
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It is extremely common for someone to get on an exercise kick for a few weeks and then slowly trickle off, sound familiar? I’ve heard this scenario from countless patients in practice as well as from family and friends.
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My number one piece of advice is always the same 👉 Workout FIRST THING in the morning. The morning is when you are least likely to get side tracked or think of excuses for why you can’t workout that day 👍💪☺️

Gluten-free KETO protein MUFFINS. Recipe below 👇
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Details on these muffins:
✅ gluten-free
✅ low carb / keto
✅ paleo friendly
✅ high in protein
✅ high in fiber
✅ low calorie
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👉 Today’s muffins were made with 1 scoop chocolate protein powder, 1 banana, 1/4 cup chia seeds, 1/3 cup egg whites, + cinnamon and vanilla (note: to make vegan skip the egg whites and instead use almond milk 👌). Mix all ingredients together and add to muffin tins. Bake at 400 degrees for 25 minutes or until solid. Enjoy 😊

APPLE protein smoothie ✨Recipe below 👇
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Fall is coming which means apples are on the menu 🍎 Apple adds natural sweetness to this smoothie and really brings out the flavors 😋
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📝 Blend 1/2 of an apple (I used Gala), 1 scoop protein powder, 1 tbsp almond butter, 7 ice cubes, splash of almond milk, cup of water. Add chia seeds on top 🙌
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This smoothie is high protein, low carb, and is great as a snack or for an easy breakfast 🍎🍏🍎🍏🍎

Choose to be happy today 🙌 ☀️
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Powered by MotivateBot 🤖 [found in Facebook Messenger 📲]

Sunday night dinner 🙌 Details below 👇
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Poached chicken salad with truffle cheese, pancetta crumbles, and pistachios. Super simple but when you mix high quality ingredients together it doesn’t have to be complicated to taste great 👍

RISE & GRIND 💪 Body weight bicep curls 🙌
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We love using the resistance bands to do killer body weight exercises such as we are doing today.
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👉 To perform this exercise, step in the middle of the resistance bands and grasp the ends with each hand. Alternate curling the band to work the bicep. Aim for 15 reps for each arm, total of 3 sets.

Apple CINNAMON waffle ✨Recipe below 👇
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Apples are incredibly healthy because they are packed with vitamins, antioxidants, and fiber. They are also a great natural sweetener to make healthy meals 🙌
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👉 To make: purée one apple in a blender, then mix half of the puréed apple with 1 tbsp chia seeds, 2 tbsp coconut flour, and 1/3 cup of egg whites (if vegan use almond milk). Option to also add vanilla and cinnamon. While the waffle is cooking, mix the leftover apple 🍎 purée with 1 tbsp almond butter (or more if you like!) + cinnamon. Top the cooked waffle with the almond butter apple mash crumble and enjoy!
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This waffle breakfast is low calorie, whole30 friendly, gluten-free, dairy free, and paleo 🙌

KETO veggie frittata for brunch this morning 🙌
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Eggs are an excellent source of protein and I love pairing them with fresh veggies and a little goat cheese.
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👉Egg whites are an excellent source of protein but I usually go for full eggs rather than just the whites because the yolk is where all the vitamins and other vital nutrients are, plus the yolks taste great in a frittata!
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I aim to get around 20-30 grams of protein at each meal to get enough protein for the day to fuel my muscles and my body and to keep me full and satisfied.
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I also make sure that the protein I’m eating is coming from complete protein sources, which include all animal products - such as like the egg whites I’m having here.

RISE & RUN🏃‍♀️Workout details below 👇
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Very thankful that I am still able to run at 5 months pregnant 🤰🏼I’m definitely running slower and lighter these days which is a big change to how I used to exercise before. 👉 It’s a good lesson I learned that slow and easy can be good too and you don’t need to go all out everyday to have a good workout.
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❤️ Heart rate: I’ve been keeping my heart rate in the 140s and below when running and exercising. I check every few minutes using my Apple Watch ⌚️
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💨 Speed: because I’m keeping my heart rate low, I’m currently running an 11min mile or 5.4-5.6mph on the treadmill, generally for 3-4 miles.
#5monthspregnant

KETO berry waffles 🍓Recipe below 👇
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I’ve been making waffles on repeat because the toppings are so versatile and they are super healthy and tasty!
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👉 To make the waffle mix together 2 Tbsp coconut flour, 1 Tbsp chia seeds, 1 Tbsp Greek yogurt, 3 Tbsp egg white. Top the waffle by mixing 1 Tbsp (heaping) nut butter w/ 1/4 cup berries (I used frozen and warmed them up) + 1 Tbsp Greek yogurt.
To make this vegan, skip the yogurt/egg whites and instead use 1/3 cup almond milk to make the waffle. Enjoy!
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Today’s waffle is:
✅ gluten free
✅ grain free
✅ low carb
✅ keto
✅ high in protein
✅ high in fiber
✅ low calorie
✅ dairy free (w/o yogurt)
✅ vegan (w/o yogurt)

Organic QUINOA pancakes 🥞 were the perfect post-workout brunch 🙌 .
Quinoa is the best of the grains because unlike all other grains, it is a complete protein.
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I love pancakes that are made of healthy creative ingredients like quinoa. It adds not only more nutrition but also more flavor! 🍓🥞🍓🥞🍓🥞🍓

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