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Fork U Nutrition consultations designed around the individual and their goals. Unf*cking the way we think a Maybe you work out every day, but aren't seeing results.

Maybe you eat "healthy", but are still putting on weight and feel like sh*t. Maybe your performance has stalled in the gym even though you're putting in the work. Maybe your eating habits are completely out of control and you don't know where to turn. What could the issue be?? Nutrition, Bitch! If you're tired of being stuck on the dieting hampster wheel and ready to make REAL changes to the way you think about your body and food...where do you start?? Grab a f*cking seat. Let's get started. Pn1 Certified Nutrition Coach, Melonie Perino is here to help :)

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27/04/2020

😂

Same 🤷🏻‍♀️
15/04/2020

Same 🤷🏻‍♀️

If you've been following the recommendations and guidelines for social distancing and "staying home" correctly, that pro...
13/04/2020

If you've been following the recommendations and guidelines for social distancing and "staying home" correctly, that probably means your trips to the grocery store and fewer and far between. Even with grocery home delivery options, you may find that your staples aren't always in stock or that you run out of an item and end up lacking a few ingredients for your favorite recipes.

Check out this link for ingredient substitution ideas! Always helpful to know you have options 👍

Don’t worry: You probably have something in your kitchen that will work. It might even improve the recipe.

👏3 Tips To Avoid Food Waste👏Chances are most of us are housebound right now and making larger grocery purchases when pos...
25/03/2020

👏3 Tips To Avoid Food Waste👏

Chances are most of us are housebound right now and making larger grocery purchases when possible, in-person or via pickup/delivery. The last thing we need right now is to waste precious resources ($$ and food) by letting items go to waste...and I don’t know about you, but I’m not quite ready to make the jump to all canned fruits/veg just yet.

The problem is, all of this healthy produce has a shelf-life and more often than not, if you don’t make a plan, that’s what ends up going bad and getting tossed 😭

Here’s an infographic with super simple steps you can take to avoid this common pitfall!

Feel free to share & tag 🙌🏼



.your.asana

Do you have a bad case of Pantry Panic? Did you have to buy a bunch of random s**t from the grocery store, but have no i...
17/03/2020

Do you have a bad case of Pantry Panic? Did you have to buy a bunch of random s**t from the grocery store, but have no idea how to prepare it or how you could use it in a meal??..
Drop me a list of random pantry/fridge items...and I can help you put some well-balanced meal ideas together! (no jokes please...only edible items AND candy doesn't count )
😂...

Some of you have never listened to your Grandparents’/Great Grandparents’ stories about the Great Depression… and it sho...
15/03/2020

Some of you have never listened to your Grandparents’/Great Grandparents’ stories about the Great Depression… and it shows. We need to show more resilience regarding the current grocery situation.

I do not recommend going out and buying 20 cases of any item at this point, but by reducing the amount of times we need to go to the grocery store, we are reducing the risk of spreading cooties 🙂 So, I get it, I really do. In the event you find yourself unable to grab your usual convenience foods and are wondering how you’re going to feed yourself (or perhaps an entire clan like we have)...here is our experience and what we’re doing with it.
..
A lot of the store shelves are emptying of convenience foods, but there’s a ton that can be done to utilize/extend the dry goods we see still hanging around on the shelves. AND given the fact that a lot of you are going to need to work from home AND homeschool during this time, it might be the perfect time to implement the slightly less-convenient/BUT more affordable options that you may need to resort to during this time.

I’m going to give you the rundown of the three biggest CHALLENGES we ran into while trying to shop to feed a family of six for an extended period of time - even after the shelves had been raided. We’ll also discuss the OPPORTUNITIES that have presented themselves as a result of the current situation.

➡️ $$$
➡️ Waste/space
➡️ Making it last

1. CHALLENGE: Low funds - Yes, this sucks. We don’t have $1000 to spend on groceries right now. $1000 would typically feed our family of six for five weeks. Dry, bulk goods and baking staples were a good choice here..plus, they were available because the convenience foods went first 🤷🏻‍♀️

OPPORTUNITY: Because of this, it was an opportunity to exercise how to use our resources wisely. Going back to the days of slowing down and having to bake our own items is a reminder of how self-sufficient we can be! I broke out a cookbook my Grandmom gave me years ago when I started my own family and am making items with it today. ❤️

2. Risk of waste, lack of space - I like to keep a lot of fresh fruits and veggies on hand. The first store we went to had zero fresh options to choose from, the next store had a ton. In a situation like this where I am trying to save money typically I would have purchased frozen veggies. Unfortunately we only have one small freezer and I needed to be able to store frozen proteins as well. So I had to purchase a mix of fresh and frozen.

OPPORTUNITY: Be sure to carefully organize plan when and how each piece of food is to be used...our grandparents did not waste and neither should we. Not only is this time and cost-effective, but it saves you from having to run back out to the grocery store (remember, trying to limit exposure to cooties).

3. Rations - typically my children are known to raid the grocery bags as soon as we get home. They can easily decimate several packages of convenience snacks within a few minutes. Because the majority of convenience foods were gone, and I knew it would only take a matter of minutes if the kids saw a package of cookies or baked goods, this actually worked out in my favor.

OPPORTUNITY: Portion-control! We have implemented a structure of 3 meals a day, plus two snacks. Seriously, if you can’t trust the kids (or adults) in the house, place ALL shelf-stable snacks in a container you can lock up. They’ll thank you later!..

MY ACTION ITEMS:
First thing I did with an abundance of bulk celery, carrots and onions, was prepare stock bags for soup. We were able to load up on dry beans and I knew if the carrots and celery sat in the fridge, they would go bad or be used as snacks and I wouldn’t have them to use later to make a good batch of soups. So we kept some to snack on, and prepped the rest.

I had our son chop everything up, I prepared the bags.

THE RESULT:
What’s in each bag?
- carrots
- onion
- celery
- garlic
- two packages powdered stock each
- aromatics (thyme, rosemary)
- ham (optional, only used in half the bags)

The bags were then flattened (to save space) and popped in the freezer. They can be pulled out whenever we need them and used in either a crockpot, Insta pot, or on the stove top. I will add the contents of one bag, some bulk dry items and however much water or broth is necessary.

HOW WILL I USE THEM?
- lentil soup
- bean soup
- split pea soup (with ham)
- turkey pot pie
- black beans & rice

Not only are these stock bags versatile, they’re extremely affordable. The resulting recipes are cost-effective, time-saving and will provide healthy, balanced meals for our family during this time.

BIGGEST TAKEAWAY:
We are not helpless. Is this necessarily what we want to deal with right now? Nope. Is this going to present a s**t ton of challenges? YUP. You can either complain the whole time OR...
This is your chance to practice resilience. What we can’t buy, we can make or go without. A little bit of work upfront will save time and money during the week AND might help us learn how to rely on ourselves a bit better.

You can do this!

“I don’t have time for a healthy breakfast during the week...” NO S**T. You’re not special. Mornings are busy, we get it...
31/01/2020

“I don’t have time for a healthy breakfast during the week...”

NO S**T. You’re not special. Mornings are busy, we get it.

Here’s a SIMPLE, versatile, idea that you can spread out over , OR .

2 cups egg whites (not “egg white product” ) +
6 whole eggs, whisk-y, whisk-y

+

2-3 handfuls torn spinach leaves, mix-y, mix-y

+

Salt + pepper to taste, shake-y, shake-y

Pour in 13x9 inch glass pan, @375 degrees for 20 minutes, bake-y, bake-y

5 minutes in, add sheet of turkey bacon and cook remainder of time.

Remove from oven, top egg bake with sliced tomatoes and feta. Cut into 12 squares, serve w/ 2-3 slices turkey bacon and a side of whatever veggie is clinging onto dear life before it goes bad 🤷🏻‍♀️ Eat throughout the week. aren’t just for breakfast!



This girl right here is 🔥 When Michelle Claus Ruble sets her mind to something, NOTHING stands in her way! She has laser...
15/01/2020

This girl right here is 🔥 When Michelle Claus Ruble sets her mind to something, NOTHING stands in her way! She has laser focus when it comes to setting and crushing her goals. During this round of nutrition coaching, we took a slightly different approach. Michelle wanted to regain her shape and strength postpartum, but we couldn’t change too much too fast because she was nursing her sweet baby boy!

In a case like this, low and slow is the way to go! You never want to go into too much of a deficit when breastfeeding because it can screw with your supply. We worked together on a program that suited Michelle’s preferences, schedule and lifestyle and she made some incredible progress!!

SO proud of you, Mama!!

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