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mindbodyandhealthbymisty

Helping moms find balance in their life!
Follow along as I give tips, tricks & recipes for living your best life 😃
Mbhbymisty@gmail.com
#mbhbymisty

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I am subbing a few classes this week. 🙂
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Monday:
9:15am power yoga at MSF Shea
&
Tuesday:
8:45am HIIT at MSF Desert Ridge

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There will come a point when you find yourself in a drive thru! If you end up at Chic-Fil-A here are some of my favorite macro friendly food items.
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🍜Chicken Noodle Soup:
Bowl: 27g C, 6g Fat, 17g Protein
🐓Grilled Chicken Nuggets:
6g C, 4g F, 34g Protein
🤤BBQ Sauce
11g C
🐓Chic-Fil-A Sandwich
41g C, 18g F, 28g Protein
🍟Small Waffle Fry
33g C, 14g F, 4g P

Depending on my day will depend on what I get. Some days I have more wiggle room than others and some days I am really craving the Chic-Fil-A sandwich. My biggest tip is make getting your protein in a priority.

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Let me tell you secret... The secret to success with any goal is CONSISTENCY!

So often I hear I tried _______ diet for a few weeks and it didn't work.

hmmm did it really not work or were you not consistence enough? Was it maybe just not sustainable because all diets "work". I like a more balanced approach which is why I love tracking macros. I eat all the foods I love, but also make sure I get in all the important stuff (I.E. Protein, Fiber, carbs and fat). Ditch the extreme! Enjoy all the foods in moderation and move your body daily.

Do need help? DM me!

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🦃In need of a Thanksgiving Dessert? 🦃

These Pumpkin Swirl Cheesecake Yogurt Cupcakes are pretty damn good!

Super easy to make, delicious, and macro friendly dessert. This dessert comes in at 16g of Carbs, 5g of Fat, 4g of Protein.

You can find this recipe on the @skinnytaste i also used @traderjoes pumpkin butter for the all around win!

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Mountainside Arrowhead Peeps...Plan accordingly this week!

I will be teaching
Wed: 8:30am Muscle and 9:30am Heat
Thanksgiving: 9am flow and 10am Barre HIIT
Friday: 9:45am Power Yoga

After this week I plan to sub as much as I can until I figure out what I can teach going forward. I appreciate all of you!
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This is a great time to join my workout of the month to stay connected with me in the mean time. Link the bio!
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www.mistystachel.com

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Going into the weekend sharing a milkshake with my favorite 8 year old! ❤️

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How do you cut your grilled cheese? Diagonal or straight down the middle?
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I am a diagonal cutter!
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My kids broke my heart last night when they told me they don't like grilled cheese sandwiches. How could you not?!
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I am a big believer in trying all kinds of food and there is room for everything. I haven't had a grilled cheese in years and thought it would be perfect addition to zucchini soup. My youngest hated everything about dinner last night. My oldest loved the zucchini soup (so much winning!) and disliked the grilled cheese. Joe, my husband, put bacon on his grilled cheese so I think you know how he liked dinner last night.
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I try to aim for at least 20g of protein in each meal and this one is so close without any meat protein. 40g C, 14g F, 18g P
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My biggest tip is to know what makes up your food. Is it all carbs or fat? Can you add more protein? Is there any fiber?

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Do you love a good food swap? I Know I do! 🙌🏻
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We always have pepperoni in my house. My kids love it! The nutrition however isn’t exactly amazing if you ask me. Since I am about better relationships with food we just find a better option while still having what we love. This time it’s coming in the form of Turkey Pepperoni.
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Regular Pepperoni: 14 slices- 12g F, 1g C, 5g P
Turkey Pepperoni: 17 slices- 4g F, 0g C, 9g P
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This snack is quickly becoming my favorite!
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Hormel Turkey Pepperoni
Laughing Cow Spicy Pepper Jack
Quaker Chedder Crisps
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Spread a little of the cheese on a cheddar crisp and add a pepperoni on top and bam it’s snack time.
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Adjust quantity to make it work for your Macros.
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I did 17 pepperoni, 1 cheese portion, and 9 cheddar crisps for 11g C, 8g F, 13g P

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Raise your hand if you love bacon? 🙋🏻‍♀️
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As a coach I tell my clients that there are no such things as off limit foods. This process is all about developing a healthy relationship with food. All foods can have a place in your belly. #moderation
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Did you know center cut bacon is the healthiest of the three cuts of bacon? Center cut bacon is basically regular bacon with the fatty ends cut off.
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In my house this is what I buy because you get more bang for your macro buck! I like to maximize my macro budget.
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Regular Bacon - 2 slices - 8g F, 5g P
Center Cut Bacon- 2 slices- 6g F, 7gP

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The past month has put me a little out of balance. Do you ever find yourself trying to do all the things?
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Wife
Mom
Entrepreneur
Teacher
Instructor
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The past month I have had to throw my advocate hat back on for my son. It's been exhausting. #dyselxia I have felt every emotion during the past month. It's hard to do it all and still have time for yourself. I recognize that I can't alway be everything to everyone. If I have had subs in the past month, it's 100% because I am a mom first. We even hired an advocate to help us but that doesn't take the day to day drain away during the fight.
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I finally got a few days up at our cabin to unwind and relax. It's 1000% what my brain needed. I even went and took a yoga class today in Flagstaff.
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I am ready to tackle the week! I will be back to my Mountainside classes on Tuesday. I hope to see you in class this week!

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Here is a simple side that is usually in our weekly rotation for lunches and dinners. Joe's dad made this for him growing up and now Joe makes it for our family.
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Super simple, light, and fresh!
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Tomato and onion salad:
2 container of cherry tomatoes
2 can sliced black olives
1 bunch of green onions
salt and pepper to taste
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Slice the cherry tomatoes and green onions. Mix all ingredients together. Refrigerate for 3 to 4 hours and then serve.
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Other ingredients that his dad used to put in is garlic salt and crushed red pepper.
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The holidays are coming and this would make a great healthy side to bring to a party or gathering. Are you stressing about how you are going to get through the holidays without gaining 5lbs?! Let's chat! I can help you whether you want to maintain or lose weight all while enjoying foods you love.

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How long are you willing to wait for food?
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We waited 2 hours last night to get our hands on White Castles! Joe and I have so many memories of eating White Castles on trips together and seperate to the Midwest.
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No regrets! ❤️

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“Just slow down.
Slow down your speech.
Slow down your breathing.
Slow down your eating.
And let this slower, steadier pace perfume your mind.” -Doko
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All of my yoga classes today got to practice going slow motion as they went down today. Way more fun to go slow than to go fast. ❤️

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Holy guacamole 🥑it’s freezing today! My least favorite weather element is wind! What’s yours?

My Own Before & After

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