Amy Ewing Fitness and Nutrition

Amy Ewing Fitness and Nutrition Pro-Science, Anti-Food Myth Registered Dietitian
Helping you keep nutrition simple & sustainable. N

If you shop at  house and love waffles, grab some of these (or leave them for me 🤪).   Definitely a freezer staple in ou...
01/28/2021

If you shop at house and love waffles, grab some of these (or leave them for me 🤪). Definitely a freezer staple in our house. Love pairing these complex carbohydrates 🧇 (12 grams of protein and 3 gm fiber for 2 waffles) with peanut butter. Not only helps with keeping blood sugar a bit more stable but also keeps you fuller longer. ⁣

What’s your favorite topping for waffles? ⁣



So.  Much.  Laundry 🧺.
11/09/2020

So. Much. Laundry 🧺.

Life is full of up and downs.  The trick is to enjoy the ups and have courage during the downs.  ~ Unknown
11/06/2020

Life is full of up and downs. The trick is to enjoy the ups and have courage during the downs. ~ Unknown

11/03/2020

Grateful for my time each morning. Moving my body - exercise - has helped me cope and relieve anxiety since my teens. And sometimes tears flow during my workouts as well. It’s a release. It’s my body saying I’m okay. It’s me saying I will be okay. ⁣

“Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don't." - Elle Woods⁣

So 45 minutes of stress and anxiety relief. However, I may have stressed out my arms, abs and ass 😏. ⁣

But in all seriousness, carve out time for you. Whatever that might be. Pour into yourself first. 💚

This is happiness right here.   Something about homemade cookies just makes you smile.   It was all about M&M’s today.  ...
11/01/2020

This is happiness right here. Something about homemade cookies just makes you smile. It was all about M&M’s today. And don’t worry, I had some cookie dough for quality control purposes 😏. ⁣

𝐌&𝐌 𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐎𝐚𝐭𝐦𝐞𝐚𝐥 𝐂𝐨𝐨𝐤𝐢𝐞𝐬 ⁣

𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬⁣

1 cup (2 sticks) unsalted butter room temperature⁣
1 cup granulated sugar⁣
3/4 cup brown sugar⁣
2 large eggs⁣
1 tsp vanilla extract⁣
2 cup all-purpose flour⁣
1/3 cup cocoa powder⁣
1 teaspoon baking soda⁣
1/2 teaspoon salt⁣
1 cup oatmeal⁣
1 bag mini M&Ms baking chips. (Yep - the whole damn bag!) ⁣

𝐈𝐧𝐬𝐭𝐫𝐮𝐜𝐭𝐢𝐨𝐧𝐬⁣

🍪In the bowl cream butter with sugars until light and fluffy.⁣
🍪Add eggs one at a time until combined, add vanilla until blended.⁣
🍪In a separate bowl, whisk flour, cocoa, baking soda and salt. Add into the mixing bowl and mix until dry ingredients are just incorporate. Do not over mix. Then add in oatmeal until mixed in. ⁣
🍪Add mini M&Ms and chocolate chips until it is well distributed in cookie dough.⁣
🍪Preheat oven to 350 F and line cookie sheet with parchment paper. Using a mini ice cream scoop, scoop out dough directly onto the pan. You can also roll about 1-2 tbsp of dough with your hands. Place on baking sheet about 2 inches apart. I have a mini scoop that makes TBSP balls. Made 7 dozen cookies. ⁣
🍪Bake for 7-12 minutes. Less bake time will give you softer-chewy cookies and longer time will give you crispy cookies. 8 minutes was perfect for us. ⁣

ENJOY 😊 ⁣

On these chilly fall nights soup always taste good.   And Chick-fil-A has great soup.  Bowl of chicken noodle soup (230 ...
10/31/2020

On these chilly fall nights soup always taste good. And Chick-fil-A has great soup. Bowl of chicken noodle soup (230 kcal, 16 gm protein) with a side of grilled nuggets (130 kcal, 25 gm protein). Filling and hit the spot! ⁣

Eating fast food does NOT make you a bad person. Our lives get busy, making dinner is a NOPE 🙅🏻‍♀️ and guess what... there are many healthy options out there. ⁣ just gotta look for them.

What are some of your favorite fast food meals? ⁣

A little progress each day adds up to big results.   Keep going.
10/30/2020

A little progress each day adds up to big results. Keep going.

That and the fact it feels like 31° outside right now.
10/27/2020

That and the fact it feels like 31° outside right now.

You will not always feel motivated.   You won’t.    Motivation is an emotion. And some days it’s just not there.   ⁣⁣Jus...
10/26/2020

You will not always feel motivated. You won’t. Motivation is an emotion. And some days it’s just not there. ⁣

Just remember it all starts with action. You gotta show up. From action you get results. ⁣

That is where motivation comes from. Results. Results drives motivation. ⁣

𝐀𝐜𝐭𝐢𝐨𝐧 ➡️ 𝐑𝐞𝐬𝐮𝐥𝐭𝐬 ➡️ 𝐌𝐨𝐭𝐢𝐯𝐚𝐭𝐢𝐨𝐧 ⁣
That is the cycle. ⁣

And when your not motivated, 𝐆𝐑𝐈𝐓 pushes you into action. Showing up when you don’t want to. ⁣

Keep going. Keep that promise to yourself. Keep showing up every day.

Hello comfort food.  Nothing sounds better than that good ole blue box of mac n cheese on a chilly rainy evening.   And ...
10/26/2020

Hello comfort food. Nothing sounds better than that good ole blue box of mac n cheese on a chilly rainy evening. And nothing is wrong about enjoying your favorite foods. Absolutely nothing. I bumped up the protein by adding tuna with my mac n cheese with a side of roasted garlic Parmesan green beans (hello fiber). Enjoyed this all 𝐆𝐔𝐈𝐋𝐓 𝐅𝐑𝐄𝐄. ⁣

What do you add to your mac n cheese? 🤤⁣

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