The Power Foods Lifestyle | Nutrition & Recipes for Women

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3 Ways to Break A Weight Loss Plateau

Have you hit a weight loss plateau and you don’t know what to do about it? Ahhhh the frustration is REAL! You’ve probably worked really hard so you’re frustrated that the scale is NOT budging! You’ve been doing great on tracking your macros and tracking your calories. You might have just tried to eat healthier foods and say ‘no’ to fast food as well as soda. Perhaps you’ve started hitting the gym more. The good news is, you’ve been doing great– but there IS a reason why your body will plateau. And it’s NOT that it ‘hates you.’ You need to apply a SCIENTIFIC and STRATEGIC approach to your efforts. As I teach in the Power Foods Lifestyle, your body does not work like a bank account where the goal is to starve and deprive it while working out as hard as you can. There will come a tap-out point where your body is...

How to Assess your Bowel Movements (Poop Tells All!)

While you may feel it’s taboo to talk about the big B.M. (bowel movement), it’s actually a very important point of discussion in the Power Foods Lifestyle, and a topic I bring up frequently with my clients. Your bowel movements often tell the story of what’s going on in your digestive tract. The Bristol Stool Chart is the point of reference we use in the PFL that I will explain in the body of this text. I hope you have a great take-away from this information and say to yourself: “I need to listen to what’s going on in my body. Abnormal bowel movements and/or flatulence are my body saying, ‘Look, we have some problems. I can’t handle this.’ I need to change up what I’m eating to honor what it’s telling me.” Regular Bowel Movements BM happens in the first 2-3 hours of the day naturally Regular means 2-4x/day Well formed stools...

How to make Homemade Meat Protein Bars

I am constantly recommending protein/fat meat bars to followers of the Power Foods Lifestyle as a high quality, gluten-free and dairy-free option. Some of the companies* I recommend are very high quality, and I love them! But as I look at my grocery bill, these are the highest ticket items that my husband I felt we could look at cutting. Nate’s ingenuity and curiosity at creation (we are a good pair!) landed us this dehydrator and a desire to give it a shot! In all honesty, I was initially skeptical. I didn’t think this was a good idea, and was just going to put another product in the cupboard that would take up space. (We all have those, right?). So when he pulled out the dehydrator and some of the groceries we bought last night, I groaned inside. I thought, now this is just going to make a mess and take...

The Power Foods Lifestyle Cheat Sheet | Episode #199

If only there were a method to help people find the way of eating that works best for them, while applying all of the principles that are proven to prevent disease, extend life, and improve natural energy along the way! But there is! And it’s called The Power Foods Lifestyle! In this episode of the Body Buddies Podcast, Kristy Jo discusses the Power Foods Lifestyle Cheat Sheet and how simple it is to get started today, even while you are learning! Kristy Jo asks those who follow the PFL to become a Strategist of their own health, which requires them to enter a new way of thinking. The PFL has been shown to reduce cholesterol, soothe digestive distress, reduce if not completely eliminate headaches and migraines, boost natural energy, raise metabolism, and prevent as well as reverse many chronic health conditions. The PFL is science, plain and simple. “The Power Foods...

Which Diet Is Right For YOU?

In the midst of thousands of food and nutrition options, how can you know which Diet is right for YOU? As you sift through popular approaches that promise big results, there are 5 different factors to weigh out in your mind. It’s important to note, however, that here at Body Buddies, I prefer we use the phrase ‘Nutrition Strategy’ as the word ‘diet’ has a negative connotation. ‘Strategy’ indicates there is an approach with an end goal in mind. This information will help you become a Strategist in your thinking rather than bandwagoning on the next fad that isn’t right for you. You might even realize you have all the tools to take control of your nutrition without following a “program:” 1. Your Goal Would you like to lose body fat? Gain Muscle? Improve gut health? Jumpstart your metabolism? Have a healthy pregnancy? Reduce symptoms that make you suffer? While...

How to Reduce Headaches Naturally

Whether you experience a throbbing ache, migraines, or cluster headaches, this blog post is for you! An aching head makes for a miserable day. And if you are not feeling well, it’s difficult to show up as your best self in all you do. In this blog post and my most recent podcast episode, I will walk you through some very important conversations and thoughts. I want you to look at your health life and ask yourself some questions to find the answer of how to prevent your headaches. If you can see how it the mind and body are all connected, then perhaps you will believe you can DO something to start preventing pain. Actions to work on the root cause, rather than treating symptoms only, is where you’ll find the lasting solution. You have control over your life. You can find the Root Cause of your symptoms and start...

OOPS! I Ate Something I Shouldn’t Have…!

Have you ever eaten something you shouldn’t have because you were sad, tired, or just bored, then felt really bad about it emotionally and physically? If so, you’re not alone. I received an Instagram message this morning from a friend that I responded to. Keep in mind, she has been trained in the basics of Power Foods Lifestyle and is training hard in the gym. She would like to lean out and is using meal plans from my Master Nutrition Book. Cute College Girl: “I kinda screwed up and ate oatmeal  at like 2 am last night. I feel like crap.” Kristy Jo: “Oh no, physically or emotionally? It happens! You can’t be mad, just try to figure out how it happened so you can learn from it. Did you go to bed hungry or sad?” Cute College Girl: “Well I don’t know, I was just really starving. I shouldn’t...

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The Strategic Day of Nutrition–15 Principles (Podcast Episode #197)

When we think about healthy eating and nutrition, we think in terms of all-or-nothing. We think ‘I’ll do good today, this week, and this month,’ but if we don’t follow through (counting macros, calories, etc.) we tend to abandon those efforts. And this results in feeling like a failure. I came up with the Strategic Day to help guide our Body Buddies to make wiser decisions to fuel their bodies AND stop abandoning healthy efforts for the sake of it being ‘too hard’ and ‘overwhelming.’ I asked myself, ‘What can I do to help people without making them feel they’re restricting themselves or feeling like they’re on a diet?’ The Strategic Day is 15 Principles is exactly what your body needs for health. You may find if you hit these principles every day, you are full and you DON’T need that non-strategic food. You don’t need it because you’re fueled....

How Your Microbiome Impacts Bloating, Constipation, Brain Fog, and Abdominal Pain

Are you experiencing bloating, constipation, brain fog, frequent trips to the restroom, or abdominal pain? You may be experiencing a bacterial imbalance in your gut. Your microbiome has a huge effect on your body and all of its systems. You may also be experiencing a Leaky Gut which is part of inflammation of your microbiome. What is the microbiome? Your body has trillions of microbes and microorganisms living inside. There are some good microbes that provide a symbiotic relationship, but there are also bad microbes which can be a variety of bad bacteria, virus, fungi, and even parasitic animals in your body. 90% of your microbes are located in your gut making it your control center. Your microbiome matures between the ages of 2-5 years old but when your body experiences change like puberty, pregnancy, menopause, or any stress your microbiome changes. Which means that your microbiome is constantly changing. Watch...

Bride Body 35-Day Challenge WINNERS | Lifestyle Change Success

When it comes to discipline and following a nutrition and fitness plan, these ladies ‘take the cake!’ Actually, they leave the ‘cake’ behind as they focus on fueling their bodies with strategic nutrition in order to feel better, improve health markers, and even lose weight! I am so incredibly pleased with all those who participated in the Bride Body Challenge. The ladies that were in our GroupMe chat were so wonderfully supportive of each other. I loved seeing their meals, favorite ingredients, go-to snacks, and the little wins each day they would share to inspire each other! Not only did I reach my own personal goals with this 35-day Nutrition and Fitness program to feel wonderful and confident on my wedding day, but it was a JOY to watch so many of these ladies succeed as well! PICTURES OF THE WINNERS WOULD NOT UPLOAD AS I AM ON SPOTTY WIFI ON...