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Category: Quotes

February 25, 2017.Reading time less than 1 minute.

January 19, 2017.Reading time less than 1 minute.

October 10, 2016.Reading time less than 1 minute.

fitlicity

fitlicity (fit • lic • i • ty) noun: the point where happy, healthy, and fit meet.

fitlicity philosophy

I believe that food is fuel: for the body, mind, and soul. I believe in meals that nourish bodies, nurture relationships, and connect cultures. I believe in unadulterated ingredients that come from the earth. I believe in eating intuitively, free from restrictions or anxieties. I believe in food integrity, and standards that allow consumers to make educated buying decisions. I believe that quality of ingredients takes precedence over quantity of calories. I believe in a consumption level that supports performance and function.

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WHY I LOVE #CAULIFLOWER 👉🏼👉🏼👉🏼 ➕ full o’ fiber ➕ v versatile ~ mash it, roast it, rice it ➕ contains choline ~ essential for learning + memory ➕ just as good soft and steamed as it is charred and crispy ➕ rich with cancer preventing antioxidants and phytonutrients ➕ super voluminous ~ lots and lots of bites for little cals! ☝🏼 large head of cauliflower has less calories than one small muffin ➕ is actually the flower buds of the plant (as the name suggests) – more specifically, it’s a cluster of immature flower buds, known as a “curd” ➕ the average floret contains 10% your daily dose of vitamin c 🤯 ➕ it’s very sensitive to heat and cold, just like me ➕ was like, “when I grow up I wanna be pizza or buffalo bites or gnocchi” and then did it - FAVE WAYS TO EAT IT: ➕ mash it: peep my recipe on the #blog 👀 ➕ roast it: parchment paper lined tray, 425 degrees, 35 mins or until golden, tossed with avo oil + salt + pep + garlic powder + thyme for your base ➕ air fry it: take those 👆🏼leftovers, mix with buffalo sauce, and crisp it up

*Cauliflower Stuffing* *Bacon Brussel Sprouts* *Maple Pecan Something* *Some BS about how many crunches it takes to burn off a side piece of pumpkin pie* *Love Yourself Tho* *CBD Maca Ashwagandha* There, I just spared you an Instagram scroll. Go on, scram! - It seems like everywhere I turn n’ tap, captions are claiming feeling ~*under the influence*~ and overwhelmed with the need to create consistently compelling content. Myself included! For many of us, what started as an accountability reel for a little digital detail of our life became a real-deal account of our lifestyle. For many of us, healthy meals and sweaty workouts started as simple as what we did... and since have become who we are. It’s grown. It’s evolved. It’s become passion + purpose and in some cases, livelihood. - So hey, it’s okay to disconnect to connect elsewhere. It’s okay to post a repEAT meal. It’s okay to prioritize. It’s okay to make your caption a bunch of emojis just for fun. It doesn’t all have to be grand, curated, thoughtful, or original all of the time. It’s okay to be messy and undone. You don’t have to prove anything with pretty plates or perfect programming. You just gotta live life to your happiest and healthiest – beyond the REEL and in the REAL world. Give yourself permission to do that. Give yourself permission to honor + respect your priorities for YOU – not them, not us ✨🥰✌🏼

FIVE CUPS OF VEGGIES, EVERY DAY, FOR FIVE DAYS 🥬🍅🥒🥦🥕 The @fitlicity Five-a-Day 🖐🏼 You with me?! Peep 👀 all the #dEATs at fitlicity.com/fitlicity-five-a-day 👉🏼 link in highlights 📲 - #HealthyHint No. 1: It starts in the cart 🛒 💡 Half Cart Haul: Hold up, I’m not talking about only filling half your cart! Studies show that #fruits and #vegetables only take up about 24% of the average cart. Divide your cart in half and fill the front with produce – anything else goes in the back. Voila, you just doubled your nutrient intake. 💡 TIME to Shop! The average grocery shopping trip lasts 41 minutes, yet the average shopper only spends an average of 6 minutes in the #produce section 🤯 Set a timer and gimme 15-20 mins wandering among the #veggies. Pick up some new produce! Get curious! Spend more time in the aisle = buy more items from that aisle ~ and then, less time for the packaged stuff 😉

#Brunch or dinner, fam or #fitfam – No matter the occasion, count on me as the #Salad Girl 💁🏼‍♀️ and I wouldn’t have it any other way 🖤🥬 - Prior to prioritizing my #nutrition, my contributions to social gatherings went so far as cold cuts from the ~*super market*~ ya know, not even the grocery store – the 👏🏼 SUPER 👏🏼 MARKET 👏🏼 LBF [Life Before @fitlicity] my fave food group was cheesy #carbs, my palate was premature, and my culinary skills were subpar 🤷🏼‍♀️ But the more and more I put nutrients first, I learned to love food for its flavor profile + cultural connection + social significance. And that love became my love language. Preparing nutrient-dense dishes for my family + friends fills my heart just as much as it fills my belly. As an advocate for owning our individual healthfulness through eating + exercise, it serves me great purpose to serve up nutritious and delicious food that serves the people I care about. There’s nothing more satisfying than being first witness to your meat n’ potatoes fam going in on seconds of your signature salad + brussels 🥰 Or in this case... too afraid to toss the toppings 😂 And I won’t lie if I didn’t admit than amidst all this selflessness is just a lil selfishness... guaranteed options that align with my goals no matter where I go 👌🏼 - #dEATs 👉🏼 #Cobb Salad Base: baby romaine + spinach + baby kale Toppings: 8-min HB eggs + @applegate grilled chicken + 🍅 + 🥑 *I served 🥓 on the side Dressing: @dressitupdressing apple cider vinaigrette [grabbed it on sale @wholefoods

The face u make when they ask if ur really gonna eat ~*all that*~ 👏🏼 YES 👏🏼 it takes fuel to power this body and brain... can you do double #protein, tho?! - ENJOY YOUR #FRIDAY! I have dinner plans two nights in a row ~ I’m a wild woman! I’m living life on the edge! I’m... tired and ready for bed 😜 - TBH, it actually just dawned on me how a few years ago, I would have had complete anxiety eating out two times in one weekend – and not because I was concerned about food waste, or socially overloaded... but because of the nutrition. Would two meals out ruin all my progress? I am so happy + proud to say that I didn’t even think twice about dining out twice. Don’t get me wrong, I love my cozy Friday nights in [#introvert] and I do prefer to cook for myself [little money waste, little food waste]. And yes, restaurant prepared meals are higher in calories and lower in nutrients than what I’d make for myself ~ it’s just facts. But it doesn’t freak me out. And it used to. I didn’t even look at the menu yet tonight. And I used to... one hundred times. And that’s hella progress. That’s knowing that my values and priorities are attainable and sustainable wherever I go. That’s trusting myself and by body. That’s freedom. - Forgive my lack of eloquence + cohesiveness on the above ~ we’re running out the door and I needed to get that thought out!

Currently: making next week’s #mealplan, HBU 💁🏼‍♀️

This morning warming up for our #WOD – clearly already with post-#workout recovery on the brain – a 5:30 am fitfam friend told me that after seeing me post my fave soft baked #egg cups so often, she and her husband finally decided to give ‘em a go ~ and now they have been living off of them and probably selling their local grocery store straight outta eggs and partially are now made of eggs 😂 That’s what happens when you try it, y’all – it’s a slippery savory slope... you’ve been warned. - You know the dEATS 👉🏼 Line a muffin mold with 1/2 slice turkey bacon or prosciutto [or ham or chicken or pork bacon] + crack in an egg + drop in 1/2 slice tomato + sprinkle with sliced scallion + top with a basil leaf n’ parmesan ~ bake for about 12-25 mins at 425 or until the whites are set but yolks remain jammy 👌🏼

Hey you 👋🏼 Don’t compare your 4 weeks to someone else’s 4 years 🗓 Swipe to see my first 4 weeks of prioritizing a nutritious + active life 👉🏼👉🏼👉🏼 A lot can happen in four weeks. You can start to shape the habits you’re going to need to change. You can learn that protein pancakes burn if you cook ‘em too high. You can learn that despite what you always told yourself, you actually do like brussels sprouts! You can become a morning person. You can wake up and workout and meal prep to your heart n’ belly n’ booty’s content. But anyone/anything that promises a radical lifestyle overhaul or drastic body composition change in one month is either lying, or scamming. “30 days to blast belly bloat!” 🤦🏼‍♀️ Either way, it’s hardly attainable + certainly ain’t sustainable... - I’ll admit, I remember feeling *so* disappointed when I snapped that four-week progress photo. I had worked SO hard, changed SO much – and yet, I felt as if it hardly showed. And this is where most people quit. This where most people say, “I did everything, and nothing worked. It’s not worth it.” - It’s all about Delayed Gratification. An annoying, but imperative concept to accept + make your ally. Delayed Gratification is the process in which you resist the temptation of an immediate reward in preference for a later [and greater] reward. At some point, we will all be asked to choose between doing what’s easier [quitting] and doing what’s harder [delaying gratification]. - Because if you push through, if you choose putting in the work and the sets and the reps and the prep, if you keep on going, that’s where the magic happens ✨ - I mean really, it didn’t take you four weeks to get in the position you’re in now – craving change. It took years. Hell if you’re anything like me, it probably is the culmination of the majority of your life to date. Why would you expect anything different when it comes to this process? So just keep going. Repeat those 4 weeks of consistency + effort + discipline again + again – 52 times over... you’ve got yourself some serious #progress. - 💭 You didn’t come this far to only come this far. #transformationtuesday

STOP EATING BREAKFAST ✋🏼 - AND START EATING FOOD 👏🏼 - Ever wonder why you find it so hard to imagine filling your plate with veggies for breakfast? Well, because you’re culturally conditioned to! 💡 The standard American breakfast – made popular by the Industrial Revolution when widespread indigestion took over as a result of not adapting eating habits to meet the new workforce standard – is rich in hyper-palatable and cost-efficient sweet foods and poor in nutrients. Back in the day, entrepreneurial-minded people realized, “hey, refined grains and simple sugar have a super high profit margin when I package ‘em up with some made-up morality and market it just so!” Convenience! Energy! “Fiber!” And so, cereal was born... - You probably find it hard to imagine eating a massive slice of cake for breakfast too – but what are your waffles, muffins, and breads made of? 🤷🏼‍♀️ Flour, sugar, butter, oil... yup, even the #paleo and #organic and #glutenfree and “protein” variety 🥞 - Studies show that eating a high concentration of #sugar [or foods that metabolize like sugar] first thing sets you up for increased cravings + caloric intake and decreased energy + mood + focus as your blood sugar and insulin levels spike early. Eat a higher percentage of calories from protein + fat + fiber [veggies!] and your day is looking mighty #sweet... or shall I say, #savory 😏 - While veggies for breakfast is common among many other cultures who typically plate up last night’s leftovers upon waking, most Americans don’t eat their first #vegetable until dinner time 🤯 It’s no surprise only 9% of Americans meet the **MINIMUM** recommended veggie intake of 3 cups per day. - I challenge you to break the muffin-mold and think outside the donut box 😜 Start your morning with veggies and pay attention to how it impacts you all day long 💭 - Easy-breezy ways to add veggies to breakfast: 🥬 Toss ‘em in an omelette or scramble 🌶 Use bell peppers as “boats” for egg salad 🥒 Make a veggie dip + take yogurt from sweet to savory 🥕 Add diced cauliflower to your oatmeal 🥗 Sneak greens into your smoothie 🍆 Forget “breakfast” food or “dinner” food and just think ~ REAL food!

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WHY I LOVE #CAULIFLOWER 👉🏼👉🏼👉🏼 ➕ full o’ fiber ➕ v versatile ~ mash it, roast it, rice it ➕ contains choline ~ essential for learning + memory ➕ just as good soft and steamed as it is charred and crispy ➕ rich with cancer preventing antioxidants and phytonutrients ➕ super voluminous ~ lots and lots of bites for little cals! ☝🏼 large head of cauliflower has less calories than one small muffin ➕ is actually the flower buds of the plant (as the name suggests) – more specifically, it’s a cluster of immature flower buds, known as a “curd” ➕ the average floret contains 10% your daily dose of vitamin c 🤯 ➕ it’s very sensitive to heat and cold, just like me ➕ was like, “when I grow up I wanna be pizza or buffalo bites or gnocchi” and then did it - FAVE WAYS TO EAT IT: ➕ mash it: peep my recipe on the #blog 👀 ➕ roast it: parchment paper lined tray, 425 degrees, 35 mins or until golden, tossed with avo oil + salt + pep + garlic powder + thyme for your base ➕ air fry it: take those 👆🏼leftovers, mix with buffalo sauce, and crisp it up

*Cauliflower Stuffing* *Bacon Brussel Sprouts* *Maple Pecan Something* *Some BS about how many crunches it takes to burn off a side piece of pumpkin pie* *Love Yourself Tho* *CBD Maca Ashwagandha* There, I just spared you an Instagram scroll. Go on, scram! - It seems like everywhere I turn n’ tap, captions are claiming feeling ~*under the influence*~ and overwhelmed with the need to create consistently compelling content. Myself included! For many of us, what started as an accountability reel for a little digital detail of our life became a real-deal account of our lifestyle. For many of us, healthy meals and sweaty workouts started as simple as what we did... and since have become who we are. It’s grown. It’s evolved. It’s become passion + purpose and in some cases, livelihood. - So hey, it’s okay to disconnect to connect elsewhere. It’s okay to post a repEAT meal. It’s okay to prioritize. It’s okay to make your caption a bunch of emojis just for fun. It doesn’t all have to be grand, curated, thoughtful, or original all of the time. It’s okay to be messy and undone. You don’t have to prove anything with pretty plates or perfect programming. You just gotta live life to your happiest and healthiest – beyond the REEL and in the REAL world. Give yourself permission to do that. Give yourself permission to honor + respect your priorities for YOU – not them, not us ✨🥰✌🏼

FIVE CUPS OF VEGGIES, EVERY DAY, FOR FIVE DAYS 🥬🍅🥒🥦🥕 The @fitlicity Five-a-Day 🖐🏼 You with me?! Peep 👀 all the #dEATs at fitlicity.com/fitlicity-five-a-day 👉🏼 link in highlights 📲 - #HealthyHint No. 1: It starts in the cart 🛒 💡 Half Cart Haul: Hold up, I’m not talking about only filling half your cart! Studies show that #fruits and #vegetables only take up about 24% of the average cart. Divide your cart in half and fill the front with produce – anything else goes in the back. Voila, you just doubled your nutrient intake. 💡 TIME to Shop! The average grocery shopping trip lasts 41 minutes, yet the average shopper only spends an average of 6 minutes in the #produce section 🤯 Set a timer and gimme 15-20 mins wandering among the #veggies. Pick up some new produce! Get curious! Spend more time in the aisle = buy more items from that aisle ~ and then, less time for the packaged stuff 😉

#Brunch or dinner, fam or #fitfam – No matter the occasion, count on me as the #Salad Girl 💁🏼‍♀️ and I wouldn’t have it any other way 🖤🥬 - Prior to prioritizing my #nutrition, my contributions to social gatherings went so far as cold cuts from the ~*super market*~ ya know, not even the grocery store – the 👏🏼 SUPER 👏🏼 MARKET 👏🏼 LBF [Life Before @fitlicity] my fave food group was cheesy #carbs, my palate was premature, and my culinary skills were subpar 🤷🏼‍♀️ But the more and more I put nutrients first, I learned to love food for its flavor profile + cultural connection + social significance. And that love became my love language. Preparing nutrient-dense dishes for my family + friends fills my heart just as much as it fills my belly. As an advocate for owning our individual healthfulness through eating + exercise, it serves me great purpose to serve up nutritious and delicious food that serves the people I care about. There’s nothing more satisfying than being first witness to your meat n’ potatoes fam going in on seconds of your signature salad + brussels 🥰 Or in this case... too afraid to toss the toppings 😂 And I won’t lie if I didn’t admit than amidst all this selflessness is just a lil selfishness... guaranteed options that align with my goals no matter where I go 👌🏼 - #dEATs 👉🏼 #Cobb Salad Base: baby romaine + spinach + baby kale Toppings: 8-min HB eggs + @applegate grilled chicken + 🍅 + 🥑 *I served 🥓 on the side Dressing: @dressitupdressing apple cider vinaigrette [grabbed it on sale @wholefoods

The face u make when they ask if ur really gonna eat ~*all that*~ 👏🏼 YES 👏🏼 it takes fuel to power this body and brain... can you do double #protein, tho?! - ENJOY YOUR #FRIDAY! I have dinner plans two nights in a row ~ I’m a wild woman! I’m living life on the edge! I’m... tired and ready for bed 😜 - TBH, it actually just dawned on me how a few years ago, I would have had complete anxiety eating out two times in one weekend – and not because I was concerned about food waste, or socially overloaded... but because of the nutrition. Would two meals out ruin all my progress? I am so happy + proud to say that I didn’t even think twice about dining out twice. Don’t get me wrong, I love my cozy Friday nights in [#introvert] and I do prefer to cook for myself [little money waste, little food waste]. And yes, restaurant prepared meals are higher in calories and lower in nutrients than what I’d make for myself ~ it’s just facts. But it doesn’t freak me out. And it used to. I didn’t even look at the menu yet tonight. And I used to... one hundred times. And that’s hella progress. That’s knowing that my values and priorities are attainable and sustainable wherever I go. That’s trusting myself and by body. That’s freedom. - Forgive my lack of eloquence + cohesiveness on the above ~ we’re running out the door and I needed to get that thought out!

Currently: making next week’s #mealplan, HBU 💁🏼‍♀️

This morning warming up for our #WOD – clearly already with post-#workout recovery on the brain – a 5:30 am fitfam friend told me that after seeing me post my fave soft baked #egg cups so often, she and her husband finally decided to give ‘em a go ~ and now they have been living off of them and probably selling their local grocery store straight outta eggs and partially are now made of eggs 😂 That’s what happens when you try it, y’all – it’s a slippery savory slope... you’ve been warned. - You know the dEATS 👉🏼 Line a muffin mold with 1/2 slice turkey bacon or prosciutto [or ham or chicken or pork bacon] + crack in an egg + drop in 1/2 slice tomato + sprinkle with sliced scallion + top with a basil leaf n’ parmesan ~ bake for about 12-25 mins at 425 or until the whites are set but yolks remain jammy 👌🏼

Hey you 👋🏼 Don’t compare your 4 weeks to someone else’s 4 years 🗓 Swipe to see my first 4 weeks of prioritizing a nutritious + active life 👉🏼👉🏼👉🏼 A lot can happen in four weeks. You can start to shape the habits you’re going to need to change. You can learn that protein pancakes burn if you cook ‘em too high. You can learn that despite what you always told yourself, you actually do like brussels sprouts! You can become a morning person. You can wake up and workout and meal prep to your heart n’ belly n’ booty’s content. But anyone/anything that promises a radical lifestyle overhaul or drastic body composition change in one month is either lying, or scamming. “30 days to blast belly bloat!” 🤦🏼‍♀️ Either way, it’s hardly attainable + certainly ain’t sustainable... - I’ll admit, I remember feeling *so* disappointed when I snapped that four-week progress photo. I had worked SO hard, changed SO much – and yet, I felt as if it hardly showed. And this is where most people quit. This where most people say, “I did everything, and nothing worked. It’s not worth it.” - It’s all about Delayed Gratification. An annoying, but imperative concept to accept + make your ally. Delayed Gratification is the process in which you resist the temptation of an immediate reward in preference for a later [and greater] reward. At some point, we will all be asked to choose between doing what’s easier [quitting] and doing what’s harder [delaying gratification]. - Because if you push through, if you choose putting in the work and the sets and the reps and the prep, if you keep on going, that’s where the magic happens ✨ - I mean really, it didn’t take you four weeks to get in the position you’re in now – craving change. It took years. Hell if you’re anything like me, it probably is the culmination of the majority of your life to date. Why would you expect anything different when it comes to this process? So just keep going. Repeat those 4 weeks of consistency + effort + discipline again + again – 52 times over... you’ve got yourself some serious #progress. - 💭 You didn’t come this far to only come this far. #transformationtuesday

STOP EATING BREAKFAST ✋🏼 - AND START EATING FOOD 👏🏼 - Ever wonder why you find it so hard to imagine filling your plate with veggies for breakfast? Well, because you’re culturally conditioned to! 💡 The standard American breakfast – made popular by the Industrial Revolution when widespread indigestion took over as a result of not adapting eating habits to meet the new workforce standard – is rich in hyper-palatable and cost-efficient sweet foods and poor in nutrients. Back in the day, entrepreneurial-minded people realized, “hey, refined grains and simple sugar have a super high profit margin when I package ‘em up with some made-up morality and market it just so!” Convenience! Energy! “Fiber!” And so, cereal was born... - You probably find it hard to imagine eating a massive slice of cake for breakfast too – but what are your waffles, muffins, and breads made of? 🤷🏼‍♀️ Flour, sugar, butter, oil... yup, even the #paleo and #organic and #glutenfree and “protein” variety 🥞 - Studies show that eating a high concentration of #sugar [or foods that metabolize like sugar] first thing sets you up for increased cravings + caloric intake and decreased energy + mood + focus as your blood sugar and insulin levels spike early. Eat a higher percentage of calories from protein + fat + fiber [veggies!] and your day is looking mighty #sweet... or shall I say, #savory 😏 - While veggies for breakfast is common among many other cultures who typically plate up last night’s leftovers upon waking, most Americans don’t eat their first #vegetable until dinner time 🤯 It’s no surprise only 9% of Americans meet the **MINIMUM** recommended veggie intake of 3 cups per day. - I challenge you to break the muffin-mold and think outside the donut box 😜 Start your morning with veggies and pay attention to how it impacts you all day long 💭 - Easy-breezy ways to add veggies to breakfast: 🥬 Toss ‘em in an omelette or scramble 🌶 Use bell peppers as “boats” for egg salad 🥒 Make a veggie dip + take yogurt from sweet to savory 🥕 Add diced cauliflower to your oatmeal 🥗 Sneak greens into your smoothie 🍆 Forget “breakfast” food or “dinner” food and just think ~ REAL food!

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