Meowmeix's Instagram Audience Analytics and Demographics


United States

Making Nutrition Easy to Understand 🍏 Food Facts + Healthy Recipes 🍳 101 Healthy Snacks Ebook + 15% off Organifi👇 ✨
United States

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65.9% of meowmeix's followers are female and 34.1% are male. Average engagement rate on the posts is around 0.50%. The average number of likes per post is 7805 and the average number of comments is 86.

29.07% of the followers that engaged with meowmeix regularly are from United States, followed by Greece at 8.14% and United Kingdom at 5.81%. In summary, the top 5 countries of meowmeix's posts engager are coming from United States, Greece, United Kingdom, Mexico, Australia.

Meowmeix loves posting about Events, Fitness, Health, Food, Cooking, Health & Fitness, Food & Drink.

Check meowmeix's audience demography. This analytics report shows meowmeix's audience demographic percentage for key statistic like number of followers, average engagement rate, topic of interests, top-5 countries, core gender and so forth.

Avg Likes
Avg Comments
Global Rank
Country Rank
Category Rank


65.9 %
34.1 %


  • Fitness & Yoga 65.40 %
  • Restaurants, Food & Grocery 65.15 %
  • Healthy Lifestyle 43.86 %
  • Art & Design 41.18 %
  • Children & Family 39.54 %
  • Travel & Tourism 38.91 %
  • Beauty & Fashion 38.39 %
  • Clothes, Shoes, Handbags & Accessories 36.50 %
  • Entertainment 35.14 %
  • Business & Careers 34.11 %
  • Music 32.70 %


  • United States 29.07 %
  • Greece 8.14 %
  • United Kingdom 5.81 %
  • Mexico 5.81 %
  • Australia 4.65 %


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4 Delicious Salad Combos You’ll Love! (Swipe ➡️ for Each Salad Breakdown) Because salads don’t have to suck 😉⁠⠀⠀ .⁠⠀⠀ While there are an infinite amount of delicious salad combos out there, I wanted to highlight a few of my favorite go-to ways to eat salad. Each one has a unique combination of nutritious, whole food ingredients that will leave you feeling energized & satisfied!⁠⠀⠀ .⁠⠀⠀ For the Tuna Nicoise:⁠⠀⠀ 1/2 C tuna in oil⁠⠀⠀ 1 C sautéed green beans⁠⠀⠀ 1/2 grape tomatoes⁠⠀⠀ 2 C lettuce⁠⠀⠀ 4 Mini potatoes⁠⠀⠀ 1 hard boiled egg⁠⠀⠀ 5 Olives⁠⠀⠀ .⁠⠀⠀ For the Greek Inspired Salad:⁠⠀⠀ 1 C chopped cucumber⁠⠀⠀ 1 cup mini tomatoes⁠⠀⠀ 1/2 C diced red onion⁠⠀⠀ 1/2 C chickpeas⁠⠀⠀ 1 Tbsp feta⁠⠀⠀ Grilled chicken⁠⠀⠀ Olives⁠⠀⠀ .⁠⠀⠀ For the Blueberry Avocado Salad:⁠⠀⠀ 2 C spinach⁠⠀⠀ 1/2 C blueberries⁠⠀⠀ 1/2 C pistachios⁠⠀⠀ 1/2 C grape tomatoes⁠⠀⠀ ½ an avocado⁠⠀⠀ 1/4 C red onion⁠⠀⠀ 1 Tbsp goat cheese⁠⠀⠀ Balsamic⁠⠀⠀ .⁠⠀⠀ For the Tempeh Wild Rice Salad:⁠⠀⠀ ⅓-½ package Tempeh⁠⠀⠀ 1 C arugula⁠⠀⠀ 1/2 C wild rice⁠⠀⠀ Sautéed bell pepper⁠⠀⠀ 3 cooked beets⁠⠀⠀ 2 Tbsp ricotta⁠⠀⠀ 1 Tbsp sesame seeds⁠⠀⠀ .⁠⠀⠀ Hope you absolutely love these! What’s your favorite way to salad?⁠⠀⠀ .⁠⠀⠀ Xx,⁠⠀⠀ Amanda⁠⠀⠀ .⁠⠀⠀ .⁠⠀⠀ .⁠⠀⠀ .⁠⠀⠀ #healthyeating #nutrition #cleaneats #mealprep #fruit #foodprep # #fitfood #protein #weightloss #mealplan #paleo #breakfast #healthychoices #mealprepsunday #eattherainbow #healthyfood #mealprepping #macros #wholefoods #mealprepmonday⁠⠀⁠

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There’s a difference between a treat meal & a cheat day! 💯 Here’s an illustration of how it definitely would not be the treat meal throwing you off but adopting a “f*ck it” mentality & turning it into a cheat day could definitely begin to derail your progress.⠀⠀⁠⠀ .⠀⠀⁠⠀ Things like having 2 slices of pizza, a cookie or two or an occasional treat will not throw you off your goals 🍕 However, a whole day of junk food eating or a whole weekend adds up quick & can totally begin to slow down your hard work.⠀⠀⁠⠀ .⠀⠀⁠⠀ My tips for staying on track & not stressing over treat meals:⠀⠀⁠⠀ .⠀⠀⁠⠀ 1 - Make sure to eat throughout the day even if you know you’re going to splurge on dinner: Going into a party or dinner starving is only going to make you lose complete control. 2 - Save your treat meal for later in the day: Starting your day off on a bad foot will make it more likely for you to adopt a “f*ck it” mentality early on.⠀⠀⁠⠀ .⠀⠀⁠⠀ 3 - Enjoy what you want, not what people peer pressure you to eat: There will always be another holiday, birthday party, event you have to go to. You don’t have to splurge at everything but definitely enjoy the foods you want!⠀⠀⁠⠀ .⠀⠀⁠⠀ 4 - Don’t feel guilty, beat yourself or think you have to go on a juice cleanse even if you had a cheat day: Just get right back to your normal clean eating routine & be kind to yourself, we’re all human.⠀⠀⁠⠀ .⠀⠀⁠⠀ Left side: 1 cup yogurt + 1/2 cup blueberries, 2 eggs, 1 @melissasproduce baby pineapple, spaghetti squash Mariana w/ ground turkey & cauliflower, chicken salad w/ @primalkitchenfoods dressing, 1 rice + 1 tbsp almond butter, + 2 slices thin crust pizza.⠀⠀⁠⠀ .⠀⠀⁠⠀ Right: 1 large donut, 2 chicken wings + bag of chips, 1 burger + 1 snickers bar, 1 coke & 3 slices pizza.⠀⠀⁠⠀ .⠀⠀⁠⠀ .⠀⠀⁠⠀ .⠀⠀⁠⠀ #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #junkfood #healthylifestyle #fastfood

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Up your salad game without these 4 delicious salad dressing recipes! 🥗⁠ (Swipe to see the ingredients)⁠⠀ ⁠⠀ Salad dressings can be a huge game changer when it comes to creating a tasty salad you’ll actually enjoy. However most store bought salad dressings can have a ton of hidden ingredients, unnecessary oils, flavors, colors and more. However if you do decide to buy them at the store it’s better to look for one with minimal ingredients. That’s why I’m sharing 4 of my favorite homemade salad dressings!⁠⠀ ⁠⠀ What you’ll need for the avocado cilantro: ⁠⠀ -2 small avocados⁠⠀ -2 lemons, juiced⁠⠀ -1/2 cup unsweetened almond milk⁠⠀ -1/2 cup water ⁠⠀ -1/4 cup cilantro⁠⠀ -1 tsp grated ginger⁠⠀ -1.5 tsp garlic powder⁠⠀ -salt to taste⁠⠀ ⁠⠀ What you’ll need for the peanut Thai: ⁠⠀ -1/2 cup creamy peanut butter⁠⠀ -1/4 cup coconut aminos⁠⠀ -1 lime, juiced⁠⠀ -1 tbsp honey⁠⠀ -1 tsp minced garlic⁠⠀ -1 tsp grated ginger⁠⠀ -2 tbsp rice vinegar⁠⠀ -1 tbsp sesame oil⁠⠀ -1 tbsp water⁠⠀ ⁠⠀ What you’ll need for the strawberry vinaigrette: ⁠⠀ -1 cup strawberries sliced⁠⠀ -3 tablespoons extra virgin olive oil⁠⠀ -1 tablespoon balsamic vinegar⁠⠀ -1 tablespoon honey⁠⠀ -salt and pepper to taste⁠⠀ ⁠⠀ What you’ll need for the honey mustard: ⁠⠀ -1 Tbsp olive oil⁠⠀ -1/2 lemon, juiced⁠⠀ -1 tsp apple cider vinegar⁠⠀ -2 Tbsp dijon mustard⁠⠀ -1 Tbsp honey⁠⠀ -Salt and ground pepper to taste⁠⠀ ⁠⠀ Instructions:⁠⠀ 1- Combine all ingredients in a blender. ⁠⠀ 2- Blend until smooth. ⁠⠀ 3- Enjoy or refrigerate for later!⁠⠀ ⁠⠀ Hope you love these! Which would you go for?!⁠⠀ ⁠⠀ Xoxo⁠⠀ Amanda⁠⠀ ⁠⠀ #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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Five simple yet delicious Dinner Recipes 🍽 😋*Swipe to see all 5 ideas!*⠀⠀⁠⠀ .⠀⠀⠀⁠⠀ I’m all for easy and healthy simple recipes. Because eating healthy should not only be sustainable but also taste good! ❤️ These recipes all include plenty of veggies, protein and healthy carbs.⠀⠀⁠⠀ ⠀⠀⠀⁠⠀ 1️⃣ 420 CALORIES⠀⠀⁠⠀ Super Healthy Spaghetti Bolognese🍝(using zoodles and 1 cup marinara sauce), pasture-raised chicken (6oz) and stir fried mushrooms (1cup) 1.5 tsp olive oil, sea salt & pepper to taste.⠀⠀⁠⠀ ⠀⠀⠀⁠⠀ 2️⃣ 404 CALORIES⠀⠀⁠⠀ Healthy version of Egg Fried Rice 🍛⠀⠀⁠⠀ How to Make Cauli Rice: Cut up the raw cauliflower head into pieces and place in food blender until it becomes rice like. Add oil & garlic to a pan, then add cauliflower rice, sea salt & pepper and cook until soft. Add desired seasoning or chopped veggies, like peas.⠀⠀⁠⠀ ⠀⠀⠀⁠⠀ 3️⃣ 484 CALORIES⠀⠀⁠⠀ Fast and delicious Greek 🥗Salad⠀⠀⁠⠀ Chopped 2 mini cucumbers, 1 cup cherry tomatoes, 1/2 cup chickpeas, onion with the oil, 1/4 lemon juice, & salt in a bowl. You can top with olives and 1 grilled chicken thigh. Swap chicken for feta to make this vegetarian, or add both😋⠀⠀⁠⠀ ⠀⠀⠀⁠⠀ 4️⃣ 395 CALORIES⠀⠀⁠⠀ Salmon Pesto with Healthy Carbs⠀⠀⁠⠀ 4oz wild caught salmon grilled with pesto zoodles, with stir fry vegetables (asparagus, 1 cup mushrooms, 1 cup cherry tomatoes, oil, garlic, salt & pepper)⠀⠀⁠⠀ ⠀⠀⠀⁠⠀ 5️⃣ 469 CALORIES⠀⠀⁠⠀ Eggplant Mozzarella with Grilled Chicken⠀⠀⁠⠀ 1 Eggplant, 3 oz Fresh Mozzarella, 2 cups Marinara Sauce, 3 Basil Leaves. Slice eggplant into 1/2” pieces, and season. Lightly grill eggplant and in pan place slices of mozzarella, 2 tbsp marinara, and 1 basil leaf on each piece.⠀⠀⁠⠀ Bake for 10-12 minutes or until cheese is melted. .⠀⠀⁠⠀ .⠀⠀⁠⠀ .⠀⠀⁠⠀ .⠀⠀⁠⠀ .⠀⠀⁠⠀ #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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Which side do you eat more often? 💫 Here’s to getting back to the original fast food!⠀ ⠀ Developing a better relationship with food can also mean changing the way we think about food. Instead of thinking of fast food as a convenient or good alternative when we’re in a pinch, think about how much time you’ll save if you stock your fridge up once or twice a week! In fact, you can even order food and produce online if don’t want to drive to the store.⠀ ⠀ And really when you think about it, getting in your car, driving to the nearest fast food place, sitting in line and waiting is longer than grabbing some fresh veggies and fruits for the fridge!⠀ ⠀ Need some more filling options? A medium boiled egg only takes 4 minutes and if you boil a bunch at the beginning of the week you’re freaking set! (I’m obsessed with my egg cooker from amazon - life saver)⠀ ⠀ Also items like a protein shake (@organifi plant protein is my fav), a quality protein bar or some fruit are perfect when need an easy grab’n’go! So here’s to challenging the old habits we have because our health is absolutely worth it ❤️⠀ ⠀ And remember it’s not about what you do occasion but rather what you go for overall on a daily basis 🥰⠀ ⠀ Xoxo⠀⠀⠀ Amanda⠀ ⠀ P.S. don’t forget to check my 101 Healthy Snacks Ebook link in bio!⠀⠀⠀ .⠀⠀⠀ Inspired by my good friends @ilanamuhlsteinrd & @apfau .⠀⠀⠀ .⠀⠀⠀ .⠀⠀⠀ #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #glutenfree #getfit #gains #meals #healthyliving #determination #healthylifestyle

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If you need some new ideas to get you cooking, my 101 Healthy Snacks Ebook has plenty of recipes & easy ideas to keep your snacks creative while you’re at home. (Click the link in bio to check it out and swipe to upload see some recipe pics & what people are saying about it)⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ Whether you’re trying to lose weight, need easy healthy ideas or creative ideas to feed the family, I’ve created 101+ snack options, macros & calories included on every recipe!⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ The positive feedback I received has been tremendous and if you bought my ebook and enjoyed some of the recipes, feel free to email me or DM with your pics and reviews!⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ Here what’s included:⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • 33 pages of easy to read creative snacks⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • Macros and calories for each snack⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • Full of mostly easy, no-bake snacks⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • 12 high protein snacks⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • 5 protein shake recipes⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • 11 classic combos that won't let you down⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • 12 unique toast combos⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • 12 drool worthy rice cake combos⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • Chocolate paleo fudge & pumpkin paleo fudge⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • Healthy pizza inspired snack ideas⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • Travel snack ideas⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ • Gluten-free, Paleo, Vegetarian & Vegan snack options⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ Made with love by yours truly xoxo⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ Amanda⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ P.s. you can also go to if that’s easier!⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ . .⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ .⁠⠀⠀⁠⠀⁠⠀⁠⠀⠀⠀⁠⠀⠀⠀⠀⠀⠀⠀⠀ #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #snackideas #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle

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Here is a duo post I did with my friend @maxlugavere. Make sure to follow his page for nutrition & healthy lifestyle tips! Max is a health and science journalist and the author of the New York Times best-seller Genius Foods 😄⁠⠀ ⁠⠀ Here are some incredibly nutrient dense foods that support brain health. If you care about your brain, make sure to consider incorporating these foods!⁠⠀ ⁠⠀ First up, blueberries. They contain anthocyanin pigments which give them their blue color! The Nurses Health Study shows us that people who consume a serving or more of blueberries a week have brains that perform 2.5 years younger.⁠⠀ ⁠⠀ Salmon is an incredible brain food full of DHA fat which is one of the most important structural building blocks for the brain. It’s also hard to come by in the standard American diet. 1-2 servings of fatty fish a week for a happy healthy brain!⁠⠀ ⁠⠀ Dark leafy greens like kale provide a number of important phytochemicals like carotenoids which may boost brain function according to recent research. A cup a day may keep the brain doc away!⁠⠀ ⁠⠀ Avocados are rich in healthy fats and potassium and multiple forms of vitamin E (did you know there are actually 8 forms of vitamin E?!) which protects your brain as you age!⁠⠀ ⁠⠀ Grass-fed beef is an amazing health food rich in vitamin E, creatine, monounsaturated fat (like an avocado), and of course highly bioavailable minerals like zinc and iron. ⁠⠀ ⁠⠀ Dark chocolate is a significant source of magnesium, copper, and flavanols which boost cardiovascular function and memory function. Plus it’s damn delicious.⁠⠀ ⁠⠀ #mealprep #eattherainbow #healthylifestyle #fitfood #brain

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Eat the Rainbow with these Delicious Rainbow Roasted Veggies! ⁠⠀ ⁠⠀ There are countless ways to prepare vegetables, but roasting them is definitely one of my favorites! I love this dish so much because it’s extremely simple to make and only takes about 35 minutes total. Plus, it works with almost anything, so feel free to substitute or add what you have on hand! ⁠⠀ ⁠⠀ What you’ll need:⁠⠀ 1 cup cherry tomatoes ⁠⠀ 1/2 - 1 red onion⁠⠀ 3-4 beets⁠⠀ 1-2 cups broccoli ⁠⠀ 4 carrots ⁠⠀ 1 small sweet potato ⁠⠀ 1/2 - 1 yellow squash ⁠⠀ 1-2 tbsp avocado oil⁠⠀ Sea salt + pepper⁠⠀ .⁠⠀ What to do:⁠⠀ 1- Preheat the oven to 400 degrees F.⁠⠀ 2- Chop all of your vegetables into bite sized pieces.⁠⠀ 3- Lay your veggies flat on a lined baking sheet.⁠⠀ 4- Add avocado oil and seasonings.⁠⠀ 5- Pop into the oven for 25-30 minutes, let cool and dig in! ⁠⠀ ⁠⠀ Enjoy!⁠⠀ ⁠⠀ Amanda⁠⠀ ⁠⠀ .⠀⠀⠀⠀⁠⠀ .⠀⠀⠀⠀⁠⠀ .⠀⠀⠀⠀⁠⠀ .⠀⠀⠀⠀⁠⠀ #mealprep #healthyfats #foodprep #paleofood #mealplan #mealprepsunday #mealprepping #macros #walnut #mealprepmonday #nutrition #cleaneating #flexibledieting #avocado #cleaneats #fitfood #oliveoil #ghee #paleo #healthyeating #realfood #weightloss⁠⠀

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Trust your gut ✨⠀ ⠀ The gut is one of the most important organs in your body that directly affects how you feel, & many other aspects of overall health. That’s why it’s crucial to support a healthy gut with proper nutrition & a healthy lifestyle. So I’m sharing 6 tips so you can feel your best.⠀ ⠀ 1- Eat fermented foods: They contain live bacteria found naturally in your gut. Taking in these probiotics, whether through foods or supplements, can support & even help out the ratio of good bacteria to bad bacteria in your GI tract. Incorporate fermented foods like sauerkraut, kimchi, & kombucha into your diet.⠀ ⠀ 2- Drink lots of water: Proper hydration has been shown to have a beneficial effect on the balance of good bacteria in the gut. Staying hydrated also has been shown to have a beneficial effect on the mucosal lining of the intestines.⠀ ⠀ 3- Prioritize sleep: Quality of sleep can have serious impacts on your gut health. A 2014 animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions.⠀ ⠀ 4- Limit processed Foods: A diet high in ultra processed foods and added sugars can cause an imbalance of good bacteria in your gut. Reducing the amount of high-sugar foods that you eat can contribute to better gut health.⠀ ⠀ 5- Eat prebiotic: fibers are foods that promote the growth of beneficial microbes in your gut. Prebotics like apples, asparagus, & green bananas help the bacteria produce nutrients for your colon & leads to a healthier digestive system.⠀ ⠀ 6- Manage street levels: Chronic high levels of stress can have an array of negative affects including a negative impact on your gut. Having a calming night routine and planning regular relaxing actives into your schedule can have a big impact on your gut health & overall health. ⠀ ⠀ Xx,⠀ Amanda⠀ ⠀ .⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀ #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #fruit #prebiotic #probiotic #guthealth #fermentedfoods #healthyliving #holistichealth

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Know your oils and their smoking point! 🔥⠀⠀⠀ .⠀⠀⠀⠀ First off, what is a “smoke point”? The smoke point is the temperature at which an oil starts to undergo what’s called “lipidperoxidation” and becomes rancid. That’s why it’s important to pay attention to an oil’s smoke point when cooking or baking. It is also a common misconception that you can’t sauté with olive oil. You definitely can but it would be best to use it at low to medium heats.⠀⠀⠀⠀ .⠀⠀⠀⠀ Below is a list of some of the good oils, benefits and heat toleration:⠀⠀⠀⠀ .⠀⠀⠀⠀ Avocado oil - great for high heats, good source of lutein, increases absorption of carotenoids.⠀⠀⠀⠀ .⠀⠀⠀⠀ Coconut oil (virgin) - great for low to medium heats, great source of MCTs⠀⠀⠀⠀ .⠀⠀⠀⠀ Walnut oil - great for low to medium heats, good source of omega-3s⠀⠀⠀⠀ .⠀⠀⠀⠀ Ghee butter - great for high heats, contains vitamin A, E & K.⠀⠀⠀⠀ .⠀⠀⠀⠀ Olive oil - great for low to medium heats, rich in polyphenols, great source of monounsaturated fat.⠀⠀⠀⠀ .⠀⠀⠀⠀ Minimize the use of these oils:⠀⠀⠀⠀ .⠀⠀⠀⠀ Soybean oil - shown in many studies to be highly inflammatory (due to high omega 6 saturation levels). Over 90% of soy is GMO = more pesticides. .⠀⠀⠀⠀ Canola oil - uses a synthetic chemical extraction methods, bleaching, and deodorizing.⠀⠀⠀⠀ .⠀⠀⠀⠀ Hydrogenated vegetable oils - high trans fat, inflammatory, impairs endothelial function, increase risk for cardiovascular disease⠀⠀⠀⠀ .⠀⠀⠀⠀ My personal go-tos are olive oil, avocado, coconut and ghee! What are your favorites? Xoxo,⠀⠀⠀⠀ Amanda.⠀⠀⠀⠀ .⠀⠀⠀⠀ .⠀⠀⠀⠀ .⠀⠀⠀⠀ .⠀⠀⠀⠀ #mealprep #healthyfats #foodprep #paleofood #mealplan #mealprepsunday #mealprepping #macros #walnut #mealprepmonday #nutrition #cleaneating #flexibledieting #avocado #cleaneats #fitfood #oliveoil #ghee #paleo #healthyeating #realfood #weightloss

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Weight loss vs. muscle gain protein shake ideas! 🥤 *Swipe to see 2 more!* Which combo is your fav?⁠⠀⠀ .⁠⠀⠀ I often get asked “is a protein shake a good idea for someone who wants to lose weight?”. My answer to that is yes, because a shake can be an easy & convenient way to get in more protein and have a healthy snack.⁠⠀⠀ .⁠⠀⠀ Now, you don’t have to get a protein powder if you don’t want to. You could also use Greek yogurt like I did in the 3rd shake example. However, I love a good chocolate protein powder because it satisfies my sweet tooth while still being a healthy option!⁠⠀⠀ .⁠⠀⠀ Reminder, these shakes are just examples of how you could adjust calorie levels based on your goals but remember you do need to be in a calorie deficit to lose weight and calorie surplus to gain muscle. No one meal or snack will make or break your calorie goals but the combination of your day should add up to the result you want.⁠⠀⠀ .⁠⠀⠀ Below is the breakdown of the macros for each shake - remember to add water, ice and stevia as needed:⁠⠀⠀ .⁠⠀⠀ 🥜 PB&J shake weight loss - 261 cals, 38g protein, 30g carbs, 4.5g fat.⁠⠀⠀ .⁠⠀⠀ 🥜 PB&J shake muscle gain - 501 cals, 41g protein, 54g carbs, 18.5g fat.⁠⠀⠀ .⁠⠀⠀ 🍫 Mocha shake weight loss - 224 cals, 25.5g protein, 9.8g carbs, 9.2g fat.⁠⠀⠀ .⁠⠀⠀ 🍫 Mocha shake muscle gain - 459 cals, 32g protein, 45g carbs, 18.2g fat⁠⠀⠀ .⁠⠀⠀ 🌴 Tropical shake weight loss (I added stevia too) - 202 cals, 15g protein, 23g carbs, 6.6g fat.⁠⠀⠀ .⁠⠀⠀ 🌴 Tropical shake muscle gain (I added stevia too) - 456 cals, 31g protein, 50g carbs, 17g fat.⁠⠀⠀ .⁠⠀⠀ Have fun with these combinations and tweak to your needs! Sometimes 1 scoop protein with water & ice is all I need for a low calorie snack!⁠⠀⠀ .⁠⠀⠀ Make sure to click the link bio to get my 101 Healthy Snack Ebook packed with more ideas!⁠⠀⠀ .⁠⠀⠀ Xoxo,⁠⠀⠀ Amanda⁠⠀⠀ .⁠⠀⠀ .⁠⠀⠀ .⁠⠀⠀ #cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #protein #glutenfree #getfit #gains #meals #healthyliving #healthylifestyle #proteinshake


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