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The Greeneberger Nutrition

Dietitian with a Holistic Healing Approach

Toasted Coconut Raisin Rounds

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Toasted Coconut Raisin Rounds

Sep 23, 2016 Leave a Comment

Give these tasty treats a try! Grain and gluten free, a new take on your old favorite cookies

About Laura

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My name is Laura and I am a Registered and Licensed Dietitian Nutritionist in Westerville, Ohio. I am passionate about using holistic practices to help people lose weight and heal chronic disorders with food. My services include customized nutrition counseling, meal plans, online nutrition counseling and lots of recipes! Contact me to schedule a consultation!

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💪🏼Helping women 35+ feel strong, energized & confident for life
✨Balance blood sugar to lose fat naturally
✝️Ditch the diets & become a Healthy Person

✨What story are you believing about your body &

✨What story are you believing about your body & why you are struggling to lose weight?

Is it that “there must be some deeper issue because I don’t feel healthy & can’t lose weight no matter what”?

You’ve done the diets. You’re working out, upped the protein but the scale won’t move

You can FEEL something is off but your doctor says “everything is normal”

You don’t believe it but don’t know what else to try to lose weight & feel trapped

The truth is you haven’t been taught HOW to lose weight in a way that works WITH your body

🛑STOP believing there is something wrong with you & START realizing you CAN lose weight, but what used to work isn’t going to work anymore

🔥If you’re over 35 & can’t lose weight, it takes a different approach

No one has told you what’s going on in your body & how to fix it without birth control, anxiety meds, weight loss meds or starving your body

👉🏻As you age, the natural loss in lean mass, gains in fat, more stress & shifts in hormones that begin after age 35 have created a state in your body called INSULIN RESISTANCE (this is happening even when your glucose & A1c levels are “normal”

The old “eat less & move more” won’t be your solution, but weight loss IS possible when you learn how to eat to fix this

🔥You need to learn to eat to balance your blood sugar & insulin levels

✨This means:

👉🏻You STOP chugging coffee for breakfast & grazing on little snacks all day & START eating balanced meals high in protein & vegetables/fiber, lower in starch

👉🏻You eat a breakfast, lunch & dinner that gives you sustained blood sugar without crashes & sugar cravings

👉🏻You shift your thinking from “how many calories” to “how is this affecting my body?”

👉🏻You start STRENGTH TRAINING following a functional, balanced PROGRAM that will get you toned while healing your metabolism & increasing insulin sensitivity so you can burn FAT & keep your muscle

🎄Following a PROGRAM this Holiday Season will give you the plan you need to stop weight gain & start losing fat for good

🔥Comment or DM the words HEALTHY to join the event of the season “FaLaLaLa Fat Loss” December 2nd-8th

#weightlossforwomenover40 #perimenopauseweightloss

🔥SO many women come to us scratching their head

🔥SO many women come to us scratching their head as to why, despite training for & running ½ marathons & doing more cardio, the scale won’t budge

It may seem like The Jingle Bell Half, Turkey 5K & Santa Sprint are a great way burn more calories & help keep your weight down this Holiday season…

❌More cardio isn’t the solution to losing fat if you’re over the age of 35

Signing up for a race gives you a training schedule & something to follow, which helps you stay consistent

But what you’re really craving is being able to follow a PLAN that helps you accomplish a goal & running seems easy enough

💪🏼If you REALLY want to increase energy, tone your body, rebuild your core & start burning FAT every week, Full Body Strength Training needs to be a part of your life, not more cardio

A strength training PROGRAM gives you something to follow AND includes coaching to help you avoid injury & see changes in your body faster than adding in weights on your own

🎄Strength training this Holiday Season will help you keep your weight down & energy up

🔥Here’s How:

✔️As you age & get into perimenopause after age 35, your body is losing lean mass & putting on more fat, making it harder to lose weight & keep it off

✔️Regular weight bearing activity at least 3x/week, changing up the style & type of exercise to keep your body progressing PLUS a diet approach high in protein that also lowers insulin levels will allow you to burn fat as you build lean mass

✔️After a strength training session, your body is repairing muscle & uses more energy for up to 24 hours AFTER your workout vs. cardio, where you burn energy during the workout, but not much after

✔️Correct INSULIN RESISTANCE: building more muscle increases insulin sensitivity, which gets insulin levels down & your body out of fat storage mode

💪🏼Following a PROGRAM this Holiday Season will give you the plan you need to stop weight gain & start losing fat for good

🔥Comment or DM the words “FAT LOSS” to join the event of the season “FaLaLaLa Fat Loss” beginning December 2nd & learn to eat & exercise to lose weight when nothing else works

#strengthtrainingforwomen #weightlossforwomenover40 #perimenopauseweightloss

💁🏻‍♀️You are a smart, capable woman. I

💁🏻‍♀️You are a smart, capable woman. It seems straightforward enough: I need to get more protein to help with weight loss over 35…I can do this

So why, despite being very mindful of getting more, do you feel like you’re always behind?

AND even with walking more, eating better, getting more protein & higher protein snacks, the scale won’t move?

These are many mistakes that are holding you back from getting enough protein & losing weight:

1️⃣ I’ve see HUNDREDS of food logs & one pattern I always note are inconsistencies in how much protein you’re getting each day. You’re adding in protein foods but some days you are getting way more & other days you’re at 60g/day.

Try to be CONSISTENT with 30-40g per meal EVERY DAY. It’s not just your daily total, how you structure your meals matters

2️⃣ Eating foods that have protein, but aren’t high in protein, or adding random protein foods just to boost numbers. Food is more than numbers & learning to eat balanced, nutrient dense meals is key to long term success & a sustainable diet

3️⃣ Last but probably most important: It’s not all about protein🙊
Protein helps with building lean mass, but ONLY if you are doing a consistent, progressive strength training program (not the same exercises over & over, cardio or sticking with the same weights)

🔥The real key to losing fat after age 35 & building lean mass is increasing insulin sensitivity & balancing your blood sugar through the day to reduce your insulin levels

High insulin keeps you in “fat storage mode”. Protein can help slow down the digestion of carbohydrates

If your meals are out of balance & your diet still includes foods that quickly raise insulin (pretzels, Starbucks lattes & vanilla yogurt with granola) you’ll struggle to see the scale move even if you’re eating high protein

🎁We’re going to help kickstart your Fat Loss BEFORE the New Year!

🎄The Event of the Season is coming December 2nd- 8thwith “FaLaLaLa Fat Loss”

🎁Comment or DM the words “HEALTHY” to claim your spot & learn how to lose weight even over the Holiday

#proteingoals #proteinforweightloss #weightlossforwomen #weightlossforwomenover35 #weightlossforwomenover40 #perimenopauseweightloss

🥳The day I realized that I didn’t have to be

🥳The day I realized that I didn’t have to be afraid to load up my plate with the right types of foods or feel guilty about feeling “full” was the best day of my life

Especially as I was feeling better than ever & watching the weight come off without willpower

Do we all need to be aware of portion sizes? Of course

But instead of just eating less of the same crap you’ve always eaten, feeling hungry & like it’s unsustainable, it’s time to load up your plate with what your body NEEDS so you can become the healthiest, leanest, strongest & most energetic version of you

How much you eat is only part of the equation…arguably WHAT you eat & how you balance your day is most important

🔥Instead of eating REACTIVELY (feeling hungry, grabbing a small portion of whatever sounded good), I started eating PROACTIVELY (eating consistent, high protein meals that nourished my body so I didn’t ever crave or mindlessly snack again)

These erratic eating patterns are what made me eating too little & set me up for binging on sugar cookies & chex mix during the Holiday Season

I felt so gross. I didn’t feel healthy. I was stuck in a “calories in, calories out” mentality, but deep down it wasn’t really who I wanted to be

I wanted to feel healthy, not have cravings & have a balanced, healthy relationship with food

That didn’t happen until I said “goodbye” to the eat less mentality & started LOADING my plate & eating actual meals vs. skipping meals & eating “low calorie” snacks all day

Once I started doing this, I wasn’t craving carbs or sugar anymore

👉🏻Why? Because my body is so nourished with the protein, fiber & vitamins/minerals it needs to FUNCTION properly, that it’s no longer out of balance & always asking for more

We’ll help you feel balanced & confident in your body again:

🎁Don’t miss The Event of the Season “FaLaLaLa Fat Loss”, December 2nd-8th with

🎄Reserve your ticket before 11-17-24 at 11:59pm EST to get our Black Friday Special: 2 FREE Weeks of our Fit From Home Membership!

🔥Comment or DM the words “FAT LOSS” to claim your spot!

#weightlossprogram #weightlossforwomen #perimenopauseweightloss #weightlossforwomenover40 #weightlossforwomenover30

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Roasted Beet and Sweet Potato
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Home
About Me
Nutrition Counseling
- Schedule a Speaking Engagement
Personal Training
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Instagram
Blog
- Videos
Contact Me

The Greeneberger services clients in Westerville, Columbus, Sunbury, New Albany, Dublin, Powell, Lewis Center and surrounding areas. Laura Berger is a Licensed Dietitian Nutritionist.

COPYRIGHT © 2016 THEGREENEBERGER, LLC. MADE IN COLUMBUS.