https://youtu.be/s7l1_Mfy4mg?si=VUmj0ETwdtRvu80t Aloha everyone! Welcome to another episode of Kiana’s Kitchen! it’s a hot summer day. I thought it would be a perfect time to make protein ice cream! Dessert with benefits! Today I will show you how to make protein ice cream that taste exactly like a piña colada!  it’s super easy! here are …
Instead, focus on making a lifestyle change toward healthier foods one snack or one meal at a time. 🌴5 Simple Tips to Eat Healthier for more Energy & to Create Healthy Habits 🌺🥕Crave crunch? Swap chips for crunchy mini carrots or thin cucumber slices dipped in protein rich hummus or Baked tortillas. When I go …
HOW MANY CALORIES DO YOU NEED TO LOSE, MAINTAIN OR GAIN? Once you have the number of calories, follow these steps to determine how many calories to eat per meal. Below is based upon eating 6x per day. I eat 5 “mini meals” (aka healthy snacks) and 1 “muscle meal” (protein, complex carbs & lots …
When is ur Largest meal? Aloha Flex Appealers! Here’s a Simple way to lose a little weight or maintain.-This is a super easy tip! I’ve done this for many years. It makes it easy to control your caloric intake, portion control, lose weight or maintain your current weight.- I eat my largest meal for breakfast …
What is your Go-To Pre Workout Meal? It’s important to eat a light meal that contains complex carbohydrates and healthy fat to get you thru a workout. Here are some of my favorite pre-workout meals
How many meals do you eat per day? I eat 5 Mini Meals (mm) & 1 Muscle Meal (MM) per day. I have always eaten every 2-3 hours to keep my blood sugar levels even. I eat 1200 -1500 calories per day to maintain my weight, keep energy even. I’ve done this since college and …
What’s your go-to pre & post-workout meal? My go-to pre-workout meal is oatmeal mixed with an egg white, microwaved, topped with blueberries, toasted almonds and unsweetened Greek yogurt. My post-workout meal is a serving of fish with 3 cups raw baby spinach drizzled with olive oil & apple cider vinegar. TIMING: Timing your meals is …
Get Lean with our Structured Nutrition Program This is a simple 30-day program that balances blood sugar, & results in weight loss & energy gain. Amazing Body & Mind Transformations CONTACT US What Our Clients Have to Say Lost 7″ off my waist and lost 22 lbs. the first month and a half. I can …
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Studies show most people are dehydrated and don’t drink enough water. Sometimes when we think we’re hungry, we’re really just thirsty. Strive to drink 1/2 of your body weight in ounces of water. I drink a glass before each mini meal (I eat 6 mini meals per day 200-300 calories per meal.) Keep a thermos …
How much water should you drink? Studies show that most people are dehydrated. Sometimes when we think we’re hungry we are really just thirsty. Try to drink 1/2 your body weight in ounces. For example if you weight 160 lbs., drink 80 oz of water. I drink a glass when I wake up and before …
FOOD IS ENERGY. NOT A SUBSTITUTE. EAT FOODS THAT GIVE YOU PLEASURE, HAVE TEXTURE, THAT GIVE YOUR BODY LIFE. Kiana Tom My Random Food Tips: Many have asked for my healthier eating tips. Here they are in no particular order. BE THE CAPTAIN OF YOUR OWN SHIP
