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Posted by Kaci@WhatCanBeGained on August 11, 2019August 11, 2019

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I get asked often for the references to quotes I use. I started a new series on my blog as a way for me to keep track of and share the good ideas I come across each week! Sources are noted (books, podcasts, devotionals, webinars, etc.) and where applicable, links are included in case you wish to dive deeper. This week, I have featured quotes from the people I tagged in the photo in case it peaks your interest! • Head to link in my profile or here: https://whatcanbegained.com/tag/weekly-quotes/ • What is the best quote you came across this past week? Tell me in the comments below!👇🏼 • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #Mindset #GrowthMindset #WeeklyQuotes #spiritualgains #HighLevelLiving #healthy #healthylife #healthyfood #health #AtomicHabits #SmallWins #whatcanbegained #habits #habitchange #smallwins #habitcoach #letsgetgrowing #whatcanbegainedcoaching #whatcanbegainedblog

#CelebrationSaturday! What is something you are proud of about yourself for getting right today? This could be related to any area of your life—family, work, personal development, health, financial, emotional, relational—anything! We are often so hard on ourselves and focus on what went wrong over the course of the day, but today, tell me what you are proud of yourself for accomplishing, overcoming, being, etc. • Positive change starts with a positive mindset. Whether it’s gratitude, celebration, expressing thanks, or finding a silver lining, the power of positive thinking is more than just woo woo fluff. It makes you resilient. It creates a can-do attitude. It opens your mind to see more possibilities. • I also offer coaching calls for anyone who might be interested in getting more in-depth coaching with things. Head to the link in my profile to learn more. Are you ready? Let’s get growing! • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #HabitCoach #AtomicHabits #HealthyHabits #mindset #positivemindset #motivation #mentalgains #growthmindset #ProgressNotPerfection #spiritualgains #HighLevelLiving #healthy #healthylife #healthcoach #habits #habitchange #smallwins #letsgetgrowing #WhatCanBeGained #whatcanbegainedcoaching #whatcanbegainedblog

#KacisFridayFind13 — @crepini_healthywraps! • @Publix had these on BOGO recently and I decided to try them! They were sold out of the regular flavor, but they had the cauliflower so that’s what I got. You could not tell it was even in there. I really liked them, and the macros are phenomenal. Swipe to see 👉🏼 • I dipped them in @PB2foods powdered peanut butter mixed with @lakantosweetener monk fruit maple syrup. You could go sweet or savory with them. If you use them as a wrap, you might need to double up depending on what you stuff it with. • They are a bit pricey, but if they are on BOGO again I will definitely stock my freezer! I know crepes are not terribly complicated to make, but they are time consuming, and these are perfectly sized and turn out just perfect. My crepes and pancakes usually do not! • Edit to add that I found these in the deli cooler section along with the specialty cheeses. Looked for them everywhere before asking an employee for help! • Have you tried these before? What do you think you would put inside of them? Let me know in the comments!👇🏼 • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #spiritualgains #HighLevelLiving #fit #fitfam #fitness #fitlife #healthy #healthy #healthylife #healthyfood #health #healthylife #health #KacisFridayFinds #HealthySnack #macrofriendly #crepini #EggThins #WhatCanBeGained #WhatCanBeGainedCoaching #WhatCanBeGainedBlog

Here is a real life example of what I posted about yesterday (in terms of selecting choices similar to what I normally would when eating outside my own kitchen and using them as untracked meals). This was dinner at our church small group last week. The couple who hosts it made (delicious!) burgers, and everyone else brought sides. I made @dashingdish squash casserole and my “almost famous” fruit dip. I have no idea what % fat meat was used or what was mixed in to make the hamburgers. I have no idea how close it was to what I’d normally use, but a bun-less burger is otherwise on point with what I would normally select. 🚨Consistency is what keeps us, well, consistent!🚨 • I did not, however, have a bun just because everybody else was, and in fact, one other member of the group went to sans bun as well! Don’t be afraid to make little adjustments that others might not understand. It likely will not offend them. 🚨They probably won’t even notice!🚨 • I normally have low sugar / sugar-free ketchup, but regular isn’t going to derail me at one event. I’m actually embarrassed to admit it, but my old way of thinking would have had me skipping the ketchup just because it wasn’t sugar-free. Seriously? That’s small pebbles in a big picture 🙄The burger would’ve been OK, but not nearly as good without ketchup. 🚨Satisfaction means sustainability!🚨 • Hopefully that gives you some insights to use when navigating your choices in similar ways in the future. Questions!? Lemme know!👇🏼 • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouMove #spirituallyfit #spiritualhealth #spiritualgains #HighLevelLiving #fit #fitfam #fitness #fitlife #healthylife #healthyfood #MacroCoach #IIFYM #FoodTipsFromKaci #healthylife #health #whatcanbegained #habits #habitchange #smallwins #EDRecovery #habitcoach #letsgetgrowing #whatcanbegainedcoaching #whatcanbegainedblog

I love the flexibility of tracking macros. Custom macro programming is one of the ways I work with clients who are just starting out on their healthy eating journey! • We’ve all heard of flexible dieting, but what about using macros for flexible maintenance? There’s nothing wrong with having goals, but when you reach the point where you would prefer to be less rigid, it can be difficult (and even confusing) to know where to start. Some people ultimately want to move to a place of intuitive eating, while others just want a process that is a little less strict and time consuming. If you’ve reached a place where you want to think less about all the fine-tuning details of your food intake, but aren’t sure how to transition, there are several things that can help! • 1️⃣ Incorporate a few untracked meals per week. Eat meals outside of your own kitchen (at a restaurant or someone else’s home) that are very similar to what you would normally eat, but which you can’t really log because you don’t know exactly what is in them. Just eyeball it. Eat what seems appropriate and pay attention to fullness and satiety cues. The goal here is to not get so nervous around social engagements that involve food which you didn’t prepare. • 2️⃣ Aim to hit your protein and over all maintenance calories, but let the rest fall where they may. Experiment with what feels best for you from as far as carbs and fat go. The goal here is to pay attention to your body and find what works best for it. • 3️⃣ Don’t eat based on the clock. Allow yourself to get hungry. If you have been tracking for a while, it is common to fall into a habit of never allowing yourself to feel true hunger. Go here is learning to recognize your body’s cues which will allow you to adjust intake accordingly. • 4️⃣ Weigh and measure higher calorie things, but stop obsessing over things that don’t add up quickly. Eyeball lean proteins, non-starchy carbs / veggies, and fruit. Continue to weigh things that add up quickly or when you’re trying to get a recipe just right. The real goal here is just to get comfortable with dipping your toe in the water in the realm of not tracking every morsel. • (Continued in the comments👇🏼)

#MacroFriendlyMonday11 — White Queso Fajita Meatloaf • There’s no way to make meatloaf look appealing in photos that I’m aware of. If anyone has tips, let me know! This recipe is just too good not to share even if there are no nice photos! It’s so simple and #MealPrep friendly! It makes 8 servings—swipe for macros! • 🥣Ingredients: ➕1 lb lean grass fed beef ➕184g liquid egg whites ➕170g cooked corn ➕12 oz container of mushrooms, chopped and cooked ➕1 packet @mccormickspice fajita seasoning ➕8 oz FF Greek yogurt ➕1 can (14.5 oz) diced tomatoes *drained well* ➕2 cans (4 oz each) mild green chilies *drained well* • 👩🏻‍🍳Directions: 1️⃣Preheat oven to 375 degrees F. 2️⃣Mix all ingredients well. 3️⃣Line and 8x8 glass @pyrex with parchment and press meat mix into the dish. 4️⃣Bake for about 45-55 minutes (check at 40). It should be set in the middle/not red looking. 5️⃣Remove from the oven and set on a wire rack to cool for a few minutes. 6️⃣Enjoy warm, or allow to cool to room temperature and store, covered, in the refrigerator. • 📝Notes: ✅This is delicious on its own, but I absolutely love using it to top off a #MacroMicroBowl (aka hot/cold salad). Reheat the leftovers along with any roasted veggies you have on hand then crumble over your #BAS. Swipe for an example! ✅It freezes well! ✅You can also make it into mini meatloaves, meat muffins, or meatballs. • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #spiritualgains #ConsciouslyConsistent #Paleoish #HighLevelLiving #WhatKaciEats #healthy #healthylife #healthyfood #health #fitfood #fitness #MacroFriendlyMondays #WhatCanBeGained #WeCanBeGainedCoaching #MacroFriendly #MinimalistMealPrep #HealthyHabits #RoastedVeggies #WhatCanBeGainedBlog

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