After coming across an online article from EAT THIS NOT THAT with a list of “the 10 unhealthiest foods on the planet” we immediately became inspired to do our own further investigation to dive DEEP into ultra-processed foods in America. 

From chips to Lean Cuisines, it's concerning to see just how many UNNATURAL ingredients are being added to our food. It's no wonder Americans are experiencing health problems like never before. But there's no need to panic - we can take control of our diets by reading labels and choosing foods with fewer additives and ingredients. After all, when it comes to ingredients for packaged foods, less is more. And today we are going to go into ALL of the details.

- sharing information about additives and preservatives within our food

- what you should AVOID and red flag ingredients

- how to read a food label 

- the top ultra-processed food brands and healthier alternatives

RESOURCES AND LINKS:

https://www.ncbi.nlm.nih.gov/books/NBK216659/

https://pubmed.ncbi.nlm.nih.gov/23026007/

https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet#what-have-studies-shown-about-possible-associations-between-specific-artificial-sweeteners-and-cancer-in-people

https://www.eatthis.com/unhealthiest-food-brands/ 

https://www.excli.de/index.php/excli.

https://www.youtube.com/watch?v=LZp29Qeu8_U&t=4s

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Introducing 3FORMA!! The health and wellness app helps improve women's self-esteem through 3 main pillars: food, fitness, and focus. It is our blood, sweat, and tears, and we’re excited to share all the details with yall! 

Visit www.3forma.app to learn more and join now!

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

CLICK HERE for our favorite protein powders we recommend!!

We are wrapping up our macro series today and finishing with our personal favorite…..PPPPPROTEIN!! Today we are giving you the surface level info about protein.

• What it is & Why it's important
• How much you need
• Sources of Protein

AND if time allows we will debunk a few popular myths at the end! Buckle up and take notes because this is a good one!

Sources:

National Academy of Sports Medicine 

https://www.mdpi.com/2072-6643/8/6/359

https://pubmed.ncbi.nlm.nih.gov/28686536/

https://pubmed.ncbi.nlm.nih.gov/32666115/

https://medlineplus.gov/ency/article/002467.htm#:~:text=You%20need%20protein%20in%20your,%2C%20teens%2C%20and%20pregnant%20women.

High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941.

 A mycoprotein-based high-protein vegan diet supports equivalent daily myofibrillar protein synthesis rates compared with an isonitrogenous omnivorous diet in older adults: a randomised controlled trial. Br J Nutr. 2021 Sep 14;126(5):674-684. doi: 10.1017/S0007114520004481. Epub 2020 Nov 11. PMID: 33172506; PMCID: PMC8110608.

Claire E Berryman, Harris R Lieberman, Victor L Fulgoni, III, Stefan M Pasiakos, Protein intake trends and conformity with the Dietary Reference Intakes in the United States: analysis of the National Health and Nutrition Examination Survey, 2001–2014, The American Journal of Clinical Nutrition, Volume 108, Issue 2, August 2018, Pages 405–413, https://doi.org/10.1093/ajcn/nqy088

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Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

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Being a Mama is such a beautiful, badass, amazing blessing in life and we have TONS of mamas listening to our show - including brand new mamas! 

I think we can all agree your entire life changes when you are having a baby or multiple babies which brings tons of questions. Lots and lots and lots of questions ESPECIALLY for what happens to YOU after the baby comes. 

• how quickly should I be “bouncing back” 
• how am I supposed to have energy to do anything when I’m up all night with the baby? 
• Will I be okay mentally? 

Now whether you are the type of person who goes with the flow or needs a plan for making a plan…we are going to chat ALL THINGS ABOUT POSTPARTUM MAMAS. And yall are in for a TREAT because not only do we have our co-host Lindsey to help us out, we also have our dear friend and special guest Emily Judice who is an expert in this field and tell us exactly what to expect!

​​Emily is a certified nutrition coach specializing in whole food nutrition, macros and habit changes for busy ladies with a heavy focus on pregnant and postpartum moms. She is a wife and mama to 4 including a 7 month old baby boy. Her mission is to help mamas navigate that postpartum stage to reach goals in a smart and sustainable way while maintaining milk supply and healing their bodies.

Connect with Emily: https://www.instagram.com/emilyeatsandchats

Pregnancy & Postpartum GUIDE:

https://view.flodesk.com/pages/631118542812b898e99a9684

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

We want to give you the FACTS & help you better understand FATS & distinguish which ones are “bad” or “good”. In fact, fats actually have plentyyy of benefits that help to give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, lower inflammation, keep you feeling full and satisfied, balance hormones, and helps your body absorb vital nutrients...OH and your brain is 60% fat! So as you can see - fats are super freaking important & there are a lot of misconceptions when it comes to fats so we have lotsss to cover today. 

We also want to touch on our opinion with keto & debunk a very important myth that eggs raise your cholesterol & you shouldn’t be eating them if you have high cholesterol. So get ready to take your guard down from what you “think” you may know about fats & be ready to learn a lot today b/c this is going to be an eye opening episode for sure. We are leaving nothing to the imagination.

Links and resources:

https://www.fda.gov/food/food-additives-petitions/final-determination-regarding-partially-hydrogenated-oils-removing-trans-fat#:~:text=Implementation,cannot%20add%20PHOs%20to%20foods.

https://www.hsph.harvard.edu/news/features/monosaturated-fat-heart-disease-risk/ 

https://academic.oup.com/ajcn

https://www.dietaryguidelines.gov/

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Whether you are being wineD and dined by your lovah, meeting girlfriends for a fun night, we are going to give some helpful advice on how to navigate going out to a restaurant while working towards a health and wellness goals!

And yall - we are talking specifically about how to navigate going out to eat WHILE WORKING TOWARDS A GOAL. Not saying this is how you have to live your life for the rest of your life, but instead if you are working towards a weightloss or fat loss goal,  we want you to know you CAN GO OUT AND ENJOY YOURSELF and you dont have to be a hermit crab hiding at home

1. Read the menu beforehand
2. Prioritize protein BEFORE you go and try to save majority of your calories (carbs and fats) for that meal
3. Choose as many whole foods as possible
4. ENJOY YO SELF!
   1. This is the MOST IMPORTANT TIP!! Seriously life is waaay to share for you to be stressed out, or negative, and beating yourself up all the time. Even if you were to completely BLOW IT…give yourself grace and move on! Resist the urge to beat yourself up and go down this deep dark black hole and giving up. Instead - give yourself grace, reset, and say GIRL WE GOT THIS!

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

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Special Guest and Crossfit Royalty Kristi O’Connell is joining the show today! Kristi is a 7x CrossFit Games athlete, Division 1 Swimmer, Gym Owner, Youtuber, and all around health and  fitness enthusiast. She is talking all things Food, Fitness, and Focus with Lindsey and Natalie while breaking the negative stigma with Crossfit and sharing the positive community and benefits of the incredible sport. Oh, and did we mention she is Natalie’s first cousin? Its a family affair on Find Your Forma, be sure to tune in!

Follow Kristi on Social Media

• https://www.instagram.com/kristieramo/ (Personal Account)
• https://www.instagram.com/ibex_training/ (Virtual Training)
• https://www.instagram.com/cfp.fitness/ (Crossfit Gym in Ohio)

*CrossFit is a strength and conditioning workout that is made up of functional movement performed at a high intensity level.

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Over the years, carbs have gained an extremely bad reputation. There are more and more trendy diets that preach eliminating and drastically slashing carbs, and consequently consuming more protein and fat, was the only way to lose weight. But today, we want to shine light on this argument and explain to you why “good” carbs DO exist & how they can ultimately help you reach your goals sooner rather than later and with a hell of a lot more energy along the way! 

Dietary Guidelines for Americans: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

National Library of Medicine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959843/ 

Atkins Diet:
https://www.atkins.com/how-it-works

Homemade Granola:
https://www.milehighmitts.com/vanilla-granola-gluten-free-dairy-free-vegan-option/

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

Should you track macros in order to lose weight? What about counting calories? Is there a difference and if so which one is better?! The issue is…with all the diet industry noise & nonsense going on around you…it’s hard to understand which approach is right for YOU. 

You probably follow a million and one fitspo influencers & read different articles from various experts who all seem to do something a little different when it comes to their diet “approach” and how to lose weight the “right way”.

But guess what? Calorie counting WORKS.

Counting macros? WORKS.

Intuitive eating? Yep, that also WORKS.

Every single approach works (if implemented well, obviously); it’s just doing what works best for YOU!

In this episode of Find Your FORMA, we are going to walk you through different tools to “watching what you eat” based on your personal lifestyle & goals! We will help you figure out if you really need to count calories or macros & what that looks like for you long-term.

Resources:

https://nutrition.org/the-benefits-of-food-journaling/

https://pubmed.ncbi.nlm.nih.gov/18617080/

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597

We want to shine the light on why you may be feeling like SHIT and how there is a direct correlation between Whole Foods and processed foods. I know right now that a lot of people are gearing up for their new “diet” for the new year but we want to let you in on a little secret called WHOLE FOODS and how this could quite literally be the key to meeting your goals this year (and probably save you a lot of money on all the fad diets along the way). So today, we’re going to define what exactly processed foods & whole foods are, how they affect your body and as a bonus: we are going to debunk the calories in calories out theory. LETS GET TO WORK!

SHOW NOTES LINKS:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9189580/

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/processed-foods-what-you-should-know

https://www.usda.gov/

https://www.eatright.org/

https://www.health.harvard.edu/staying-healthy/stop-counting-calories

Connect with Natalie & Lindsey:
IG: https://www.instagram.com/findyourforma/

Connect with us:

Email us at [email protected] to tell us what you want to hear next!

Join our health and wellness app 3FORMA today at www.3forma.app

Download our App here:
iOS: https://client.everfit.io/d/ios/2597.

Android: https://client.everfit.io/d/android/2597