Micah Hess

1-on-1, personalized nutrition coaching to help you reach your goals.

08/23/2022

In case you haven’t seen me in a while, this is what I look like.

📷 -

11/02/2020

Happy World Vegan Day! I celebrated by making a tofu scramble and some hashbrowns. It👏🏼was👏🏼so👏🏼good👏🏼

10/29/2020

H**p hearts are considered a super food because they are full of protein, healthy fats and also are a good source of antioxidants!

They have almost 10 grams of protein per serving. H**p hearts also contain all nine essential amino acids, making it a complete protein and a great food to add if you are plant-based.

The healthy fats are good for you skin! They are rich in omega-3s, which helps reduce some inflammations that lead to acne and atopic dermatitis, which is the cause of eczema.

It’s very easy to add them into your diet! They don’t have an overpowering flavor, so just throw some into your smoothie, or sprinkle them on toast or salads!

09/15/2020

I’m offering a crazy deal for the rest of September - $99 Plant-Based meal plans!

You’ll get one month of customized meals sent to you with recipes, instructions and a grocery list! That’s 2 breakfasts, 2 lunches, 2 snacks and 2 dinners each week! That will keep the grocery shopping manageable, and ensures minimal food waste each week.

Go to the link in my bio or visit www.meatlessmicah.com to get started today!

09/10/2020

F I B E R
The first thing you think of when it comes to fiber might be that it helps you p**p. While that’s true, it does so much more.
95% of Americans don’t get the minimum recommend amount of fiber in their diets everyday, 25g for females and 35g for males, and cereal is one of the top sources for most people. Fiber generally isn’t naturally occurring in most cereals, it’s just added. While that’s better than nothing, getting fiber in it’s unprocessed form is always going to be better.

So where can you get fiber? Plants!
No👏🏼animal👏🏼products👏🏼have👏🏼fiber👏🏼.
That means eggs, beef, chicken, milk, pork, turkey, cheese, all have zero grams of fiber. Fruits, vegetables, beans, nuts, seeds and whole grains is where you’ll find fiber! Fiber can help you more feel more full, it can help to lower bad cholesterol, it helps with constipation, it helps feed the good bacteria in our gut, it can lower blood pressure and even help with inflammation in our bodies.

If you’re someone who doesn’t eat a lot of fiber, I would start small, 1/4 cup of black beans or chickpeas a day, and slowly increase as your body adjusts! When you do start, stick with it. You might experience some gas, but that’s not only normal, it’s a good sign! Your body is going to get rid of bad bacteria and feed the good bacteria that’s in there so don’t quit!

08/22/2020

Want free coaching? Who doesn’t love free stuff? Sign up now to get two free meetings in August!

1-on-1 coaching is a great was to start your new lifestyle, but it can be hard to know exactly what to do or what to eat. That’s where I come in, and I’m ready to help.

Head to the link in my bio or go to www.meatlessmicah.com to get started today!

08/19/2020

This is the first health and nutrition certification I completed. is where I first learned about Primary Foods, along with a variety of diets, how food can be used to heal, different coaching styles, and how to really connect and help people.
This was a major change in my career and was hard to take the first step, but it’s one of the best decisions I’ve ever made.
Now I’ve been making my own meals and living the Plant-Based life for over 3 years! I’m confident that regardless of your goal I know I have the knowledge and experience to help you.

08/06/2020

Iron is important to keep the oxygen levels in our muscles and tissues up, and it plays a big role in our immune system health as well.
You might think of red meat when you think of iron and that it might be hard to get enough without eating any animal products.
On average, a 3oz serving of beef will have around 2mg of iron, while black beans have double the amount per serving! Lentils, cooked spinach, edamame, oats, quinoa all have more per cup than beef as well. And all those foods have a lot of fiber which we all need more of.
Iron absorption can be boosted by eating food with vitamin C at the same time. Anything citrus, bell peppers or cruciferous veggies are great options.

Iron absorption can also be hindered. Drinking coffee or tea within a few hours around a meal can reduce iron absorption by up to 65%. If you are really focusing on getting enough iron in your diet, it would be smart to avoid coffee and tea for a few hours around your meals.

08/04/2020

August is National Wellness Month.
The food you eat plays a huge role in how you feel overall. But it also works the other way: how you feel can impact how you eat. Stress eating and emotional eating are very real things that you’ve probably dealt with at some point in your life, or might be dealing with now.
One of the first topics we’ll cover this month is something called Primary Foods. Primary Foods are things that feed and nourish you but aren’t actual food:
Career
Relationships
Physical activity
Spiritual practice

When any of these are out of balance and you aren’t feeling fulfilled, it will lead to additional stress or anxiety, which none of us need! I work with you to identify your strengths and weaknesses in these areas to make sure you are taking care of you, which makes hitting your goals through food easier.

07/30/2020

What are macros?
Carbohydrates, protein and fats are macronutrients, and are the parts of of food that have calories. They’re commonly tracked as a way to reach your goals, whether that be losing weight or gaining muscle. Whatever your goals are, it’s incredibly important that you’re fueling your body properly.
As part of my 1-on-1 coaching, we will go over your macros in more depth, and get you set up with your personal macros to hit for your goal! But if macros are all you’re after, I offer that too! Go to www.meatlessmicah.com to find out more about finding your macros.

07/23/2020

Meal planning got you like 🥴?
Coming up with a meal plan can be hard, boring, time consuming, or any combination of the three. So let me do the work for you! I’ll create a personalized meal plan, grocery list, and supply you with all recipes and instructions.
Head to my website to get started!

Address

Omaha, NE
68022, 68101–68164

Website

http://www.meatlessmicah.com/

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