303 Super Busy? Here's How to Give Your Health Priority (Tips for Moms & Entrepreneurs)
Britt Cox
Founder of Growing Nutrition, a Nutrition Coaching Practice
Britt Cox is the Founder of Growing Nutrition, a Nutrition Coaching Practice where she helps busy families simplify healthy, nutritious meals for you and your family so you can feel good about what’s going on the table, and have more time for family fun.
Britt was also a client of mine, and I've loved getting to know her as an Entrepreneur, Passionate Mama and Talented Nutritionist.
In this episode, we chat about...
Sharing her authentic self to build a community, even if that means going against the grain of trying to pretend like everything is perfect online.
What her 'go-to' meals are and how she stays healthy as a multi passionate (& very busy) entrepreneur
What a typical day / week in her life looks like
How she decided to niche down to kids and families
& so much more!
To connect with Britt:
Access the transcript for this episode:
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You're listening to the visionary life podcast. I'm your host, Kelsey Reidl.
Each week, I'll bring you conversations with the most visionary humans on this earth, in hopes that you'll be able to absorb their wisdom, avoid their failures and feel less alone on the roller coaster ride that is entrepreneurship.
This season, I'll be chatting with creative thinkers, masterful marketers, brick and mortar shop owners, brand builders and people just like you who have a story to share or a vision that inspires. If I can share one quick secret with you before we get into the episode. It's that we all have a little bit of visionary inside of us, you know, that spark that nudges us to pursue our full potential in this lifetime, but perhaps somewhere along the line, it got covered up. I'm here to tell you that it's never too late to explore that inner voice and access the brilliance deep down inside of you. It's in you. It's in all of us. Let's dive in. Hey, visionaries. Welcome back to the podcast. I am so excited because I'm sitting down with a friend, a former client of ours and an amazing, amazing holistic nutritionist who prioritizes working with busy families.
And that is because Brett Cox, the founder of growing nutrition is a busy mom who works full time she juggles motherhood, she juggles, being a spouse and owning her own business, and has two young kids. And for her, she doesn't have the time or energy to spend all day in the kitchen making beautiful, complex meals. So for her, it's about healthy recipes. It's about nourishing her family. It's about having all day energy to show up for the many things that she has committed to in life.And her big philosophy is that healthy living doesn't need to be hard. It doesn't need to be complicated. And it doesn't need to be bland. And I think if you start following Britt on Instagram, you're gonna see that she is balancing the healthy nutrition of her family and her kids alongside building her business in such a graceful way that doesn't feel inaccessible. So I'm really excited for you guys to hear from Brittany Cox. She is such a force and I love watching her embrace everything that life has to offer. And her philosophies around the fact that food is meant to bring us joy and connect us together. So yes, there's food that really fuels your body. But what about looking at food as something that also fuels your soul? So this is going to be an amazing episode, you're gonna learn what Britt eats in a day, you're going to learn why she decided to take on this second career path, how she manages her time as a mom and entrepreneur.
And as a full time corporate worker, there's so much to be gleaned from this show. Don't forget to take a screenshot and tag, both Britt and I she is at growing dot nutrition on Instagram or growing nutrition.ca. And I will chat with you guys at the end of the episode.
Here's a short testimonial from Britain where she talks about why she joined our 90 Day program and she shares some of her successes.
My name is Brett Cox, I'm a registered holistic nutritionist. And my company is called Growing nutrition.
Could you just share why you joined your 2023? Leap?
Yeah, absolutely. It was a phenomenal decision. I was feeling stuck in this sense of not knowing exactly how to connect best with my audience, not knowing how to move my business forward, what marketing strategies were going to work, especially because I'm so busy, I really needed systems in place. And I needed help to identify where to focus my time. Because there's so much advice out there for entrepreneurs, I really just wanted that clarity and the support from a pro with really tangible tactics.
And then the mindset piece was something that really interested me too, because being an entrepreneur can be challenging because you're on your own things like impostor syndrome kick in that fear, comparison, you know, just all of these things that you're dealing with on your own on top of a busy life. So a program that melded those two things together to help me grow as an entrepreneur was really appealing.
Going through the 12 week program, what were some of the key takeaways or big results that you feel you got?
Oh my goodness, where to start? You were so instrumental in helping me craft a signature program that is going to change so many families lives you do the coaching in such a way that allows people to freely bring that out to the table to show our confidence. It was just really impactful and powerful to put that on paper to say you know, this is what I bring and then with a lot of Emily's work to being able to work through through those mindset blocks and finding the tools,
it was such a joy having you inside of your 2023 leap. So thank you, Brett, we wish you all of the success as you continue on your journey. And thank you so much for sharing your story today with everybody.
Thanks so much. It was just a pleasure to be in the group with so many amazing people doing great work with their businesses.
Brett, welcome to the visionary life podcast. This is selfishly such a fun episode for me, because I always love geeking out on health and well being and meal planning and just balancing it all, as somebody who likes to be busy and do a lot with life. And I know a lot of our listeners have the same objective. It's like we want full lives. But we know that health is such a vital pillar of that. So first off, thank you so much for being here. Welcome.
Thank you for having me. I'm also very excited to share business and health and just all the things that I'm passionate about.
I want to start with a really basic question. But why are you so interested in health and living well, and feeding your family with good nourishing foods? Like, why is this something that you devote a lot of your professional life but also your personal life to learning about or studying?
Oh, my gosh, I feel like I could talk the whole episode about that question alone. I think from from the beginning, I grew up as an athlete, I played competitive hockey my whole life. So I was really, you know, in the health space in that world. Without kind of even recognizing it, I just played sports. And that's all I knew, I didn't think a lot about, you know, food or nutrition, or recovery and what that could do for my performance, I think it's sometimes a missed opportunity growing up that especially being a female playing sports, they're just kind of in such a different opportunity there for looking at food differently about how it fuels your body, and promotes you know, recovery and performance and less stress and more energy and all the things that I think we all need. But especially as, as women who you know, struggle with body image, and those types of those types of things along the way. So yeah, it wasn't until teenage years and kind of into University where he had an up and down relationship with food, pretty negative for periods of my life. And yeah, just took some time to heal that and realize how powerful food can be. And when I was finally able to find a balance with food and enjoy food differently and recognize that all foods can fit. But there are foods that make you feel better. Some foods I say fuel your body, and some fuel your soul. And it's good to have a mix of the both. But really looking at you know which ones serve you better and which ones make your make you feel the best and show up the best in your life and recognizing that, that is a perspective that not a lot of people have and wanting to share that with others.
And so became a really integral part of my life, to find that balance and feel good and feel nourished, but also not limit foods. And then once I had kids, it just solidified so much for me, because I realized, you know, I'm responsible for these little humans in all of the ways of their lives, and you are building foundational components of their life and health. You know, because my journey was up and down really positive now with health, and I just want them I want them to have that. And, you know, those foundational blocks are key and they learn that from such a young age, and I feel really privileged to have the knowledge and then you know, the education that I have to be able to share that with them and build those blocks. And, and then above, you know, above what it'll do for them long term to know health. I just know how important nutrition is for their growth and their development and their little brains and their mood and their sleep and everything that they need to be thriving little kids. So it's yeah, it's really sparked a passion to help busy moms feel their best so they can show their show up their best are busy parents, and then help the kids feel their best to so that everyone can just live their happiest little lives. Mm hmm.And we'll definitely come back to the business that you've built and like why you decided to pursue entrepreneurship in this regard. I do want to rewind a little bit to something you said which was that you had an up and down relationship with food. And I feel like when you said that I kind of realized like I've had the same thing. It's hard to sometimes admit that or just like really I recognize that like, I haven't always had the best perspective on eating for nourishment. But I am curious to shed some light on that conversation. What does that look like? Like? What does it mean to have an up and down relationship with food? Because I think that a lot of our listeners will probably relate, but maybe they can't quite identify like where they're at with a relationship with food. So how did that manifest on like, a daily basis in your own life?
Yeah, for me, it was, it was in my teenage years, which I think is again, common for a lot of young women where, you know, you're looking for to look a certain way, and really looking at food in a negative way. And the term in the sense of, you know, if I ate something that was like, quote, unquote, unhealthy, I would think about it for like, three days, like it occupied so much of my time, so much of my brain, that guilt that came with it, you know, and then just like the internal stress, and then choosing just not to eat because things, you know, just felt overwhelming, or it felt like that was gonna get me towards where I was trying to go, which, like, you know, I don't ever want to go back to wherever I was headed was not a good place.
And yeah, so just that, that view of food being good versus bad. I think when we negatively associate, you know, what that foods going to do for our bodies, and you know, our thinking obsessively about it or restricting certain foods based on if you I mean, if you if you can't eat a certain if you're, you know, lactose intolerant, then like, there's a specific reason that you're eliminating a food group from your diet, and that I'm in full support of, but if we're just kind of villainizing certain foods, based on what we think it's going to do to our bodies, or for our bodies, I think that's where we really need to identify where's that come from? What's the goal? You know, why are we cutting these foods out? Why do we think they're bad for us, I really just believe that all foods serve us differently. And understanding what those foods do for us and do for our body is the is the best way to you know, have that kind of balanced diet and, and just focus on the foods that do the best for us.And speaking of balanced diet, you also mentioned something about, you know, picking foods that not only fuel your body, but also fuel your soul. And I think this is something that a lot of people appreciate about the content that you share is that you share very authentically, like this is not about perfection in the typical way of like, I meal prep every meal, and there's 40 grams of protein and steamed broccoli, and I do not indulge on weekends, and I never stray off course, and eat crackers and cheese or feed the kids, you know, veggies and whatever for dinner. So very curious to know like, why are you so interested in sharing the realness versus building a brand and portraying an image of perfection?
Like, why should we be striving for the fueling the body fueling the soul versus I should just eat for a certain caloric intake? So give us your thoughts on that?
Yeah, of course, it it took me time to get there. And I think that's one of my biggest motivators is wanting other people to get there too. Because it's unrealistic for me. And I think for majority of people to eat perfectly all the time. You know, we, I think one of the things that comes back to is traditionally food and even now food is meant to connect us. And you know, in history, and in past, you know, people sat around tables, and it was communal, and it was, you know, its traditions with, like, when we talk about our biggest holidays, it's like about the meal and everybody like eating together. And what that does for us isn't just the food that we're eating and you know, just like serving a purpose where we're, you know, getting energy through our food, it's connecting it's conversation, there's so much more to food. And I think people feel guilty when they are enjoying certain foods, you know, that are maybe more feel more indulgent and these things but food has just like different associations with it.
And it's not just calories and it's not just nutrients that's in it, it's the experience of it. So I think there's Yeah, I really just think there's so much more two foods that it can bring to your life and when we when we can switch and just appreciate food for what it is and what it brings and the situation that we're in when we enjoy it. I think that gives us permission to kind of like let go of the perfection and just like live our lives and having that balance is the most realistic to me. It's when I found happiness and health and thriving in health because I allow myself to to eat like I eat ice thing with my kids. And we, you know, we stopped for 10 minutes, and I eat salad with them and I serve them chicken fingers and I eat chicken fingers, then, you know, it's just this balance where all these foods can fit and where, you know, obviously we choose where majority of our, you know what I'm eating majority of the time and where my focus is. But it's just unrealistic. I think, especially for people who are busy to have everything planned perfectly, I think that isn't sustainable, long term. And I'm really about helping people build sustainable lifestyle habits that will carry them for the rest of their lives. I don't want a short term diet. I don't want anybody I don't like the term diet, because I just want them to create a healthy lifestyle, whatever that looks like for them. And I think the most realistic is to have all foods in everyone on everyone's kind of own moderation.Did you ever worry that as you were building your business and getting more visible through social media? Did you ever worry that like maybe you shouldn't share all of the realness and wrongness? Because I know we have a lot of aspiring and early stage health coaches and well being practitioners and people who are in kind of the health profession, who are just leaping into this online marketing world. And what I tend to see is that at the very beginning, like the content is very vanilla. Like they're posting only their green smoothie and their kale salad. And it's kind of like, okay, but what are you doing, in addition to that? And like, Are you a human being with emotions? And do you have like busy nights where you're shipping the kids off to soccer, and you guys have to choose something on the go. So I'm curious, as you were building your business, did you ever run up against that limiting belief that like, maybe you had to be someone you are not? Or is this something that over the past few years, you've just felt was needed in the digital landscape?
I think a mix of both. So I think I think it's, so let's just all start with saying yes, I felt like it needs to be a certain way to begin, you know, you are showing, you know, I'm basically trying to portray my healthy life. And for a long time, I was like, chicken fingers don't fit into that. So that's just something I won't share. And I will share the salads, and I'll share these things. But what I found was those moments of connection where I was really breaking down, you know who I am authentically was in my one on ones with clients, we were talking about their struggles, and I'm like, hey, look, I'm struggling in the same ways that you are, and really recognizing that we were having these moments of connection, because they're like, oh my gosh, it's so nice to hear your nutritionist saying like, your kids don't even eat all the vegetables, I'm like, Heck no, like, you know, I wish like I'm trying every single night, but they don't. And, you know, it's like those moments where I was like, oh, you know, like these light bulb started going off, where then I could see them relaxed and share more honestly, because I was sharing more honestly, in these moments of just kind of like, hey, look like we are all just doing the best that we can. And I think that was when it really switched for me to say, You know what, when I show up more authentically, I'm going to connect with more people who are who are my people, I'm not going to be the coach for everybody.
If somebody is looking, you know, to do like this 75 Hard trend, like I'm probably not that person, because I don't think I can even do that. And, you know, kudos to anybody that candidates, you know, it's, it's your jam. But yeah, I just really recognize that though, that authenticity was what people were looking for. And, and then I was happier doing that, because that is that I didn't feel like had to hide parts of me, I could show up as myself in my kitchen serving my kids, whatever it happened to be that day, maybe it's you know, fruits and veggies and you know, a protein and a grain. And then one day it's packaged something or frozen pizza and just showing that, you know, you can be healthy and still have all of these things in your life and your kids can still be healthy and still have all these things and it doesn't make you less, you know, by by making those choices. So I'm happier showing up that way. And I find my audience to connect a lot better in that way. Those are typically the you know, the content that does better and, and more responsive. So yeah, it's been a it's been a great transition of kind of find that authentic self that I can share.Mm hmm. And I think you bring up a good point, like there's definitely space for people who are more of like the 75 hard like, I run very strict challenges and you're gonna cut out gluten, dairy, soy sugar, alcohol, only eat X, Y and Z like there is a demographic of people who really crave that type of content, but we're also you know, making room I'm for the total other end of the spectrum, which is like, I don't relate to that. Is there anybody who understands my life? So I think, you know, above all, like, you really have to connect in with like, who am I? And what is the brand and the accessibility that I'm trying to build into my vision and my message. And knowing that, yeah, you might turn some people off, but you're really going to go deep with a certain group of your followers too. And sometimes just by trial and error, and like seeing, okay, I got a lot of comments when I talked about serving this for dinner, like the chicken fingers or the pizza. But when I post like these really perfectly curated meal prep meals, not as many people seem interested, so it's almost like knowing how to reach your audience and doing some market research, but also building that confidence muscle in yourself and like, I am enough and showing my lifestyle and showing to the people who are also busy parents with young kids, that's going to be the niche that is probably most attracted to my work. Yeah, is
that yeah, that's exactly it, I really just wanted to show that health can be attainable, even when you're busy, even when you have kids, and that it's not about perfection. It's about progress. And it's consistency, you know, and all of these things that you can still have in your life and doesn't need to feel really restrictive. Yeah, so it's, that's, I was gonna share something else on that, but the thought will come back,
it'll come back, and we'll circle back on it too, because I want another topic that is very relatable to people listening is that you don't do your nutrition business full time, you also have a full time job, you're building growing nutrition, you're a mom of two, your spouse, like you have a lot of different pillars. So I kind of want to go back to the moment when you decided to turn a passion for health, like you mentioned, growing up, you were very active, very interested in sports nutrition, started to have this awareness that food is very powerful in the way we take care of ourselves. How did you know that you actually wanted to start sharing that message with clients and actually building a business around it? And like taking on this whole other world of entrepreneurship? Like, what was that catalystic moment that was like, I need to enroll myself back to school and study this on a deeper level.
Yeah, it was a really pivotal time in my life, I left a corporate job to move into nonprofit I had just got married, and you know, just really looking to say what's next for me, and I didn't know. And I know, I know enough about myself to know that I need to be passionate about what I'm doing, or I won't stay somewhere. Because time is so valuable. I learned a lot of those lessons early on that, you know, time is really precious. And you know, tomorrow's not a guarantee. And I couldn't be miserable in a job and not that I was there. But I saw myself kind of going in a row where the corporate world about something, you know, in a role that didn't speak to me, and I didn't, you know, feel motivated to do everyday wasn't where I could I could be for 40 years. And so it gave me that time and push to say, you know, where are my passions, and I'd worked a role in, you know, a health wellness space in the clinic and really started thinking, you know, I really loved being a part of someone's health journey and being a positive light, for somebody to kind of motivate them in that way, encourage them on their own path to feeling better and investing in their health. And I think I saw a lot there being a super empathetic person, you know, you were able to kind of be a positive guiding hand for somebody because when someone decides to invest in their health in any way, it's a it's a big commitment, and it is vulnerable and it's often scary, and they need somebody that can meet them with compassion and understanding. And I really feel like I bring that to the table. So it allowed me to say where in the health space would that be? And my partner is a massage therapist. So you know, seeing a lot of like those pieces of that role and started to just kind of look like where is the how what in health? You know, if I'm interested in health, but like if I break it down, where is the passion and it's food for me, which is so not surprising for anyone that knows me. And yeah, so it was yeah, just jumped two feet in, you know, looked at my options on what that looks like. And yeah, I jumped into, so I did it part time, my schooling part time, you know, so I was up at 6am every day during two hours of schoolwork before I would go to my eight hour job and I wrote my final exam when I was nine months pregnant. Yeah, I was literally due the next week when I wrote my final exam. And so yeah, it just, you know, I'm so glad I did it a took a leap of faith and just trusted. I'm a lifelong learner, I love to be in school, I love learning, I love pushing myself and growing every day. And I think that that is what I love most about owning a business and being an entrepreneur is there's always room for growth, you can always be learning and growing, and finding people like you, you know, who just expand your world so much and bring so much to the table too. And yeah, it's really just brought so much to my life.
Did you have any background in starting a business? Did any of your family kind of identify as entrepreneurs? Or did you kind of leap into this a little bit blind when you graduated nutrition school,
a little bit blind. I took Corporate Communications and Public Relations as opposed scribe. So that really helped. You know, we had done marketing, we had done communications, we had done some branding, and, you know, some marketing plans and things like that. So that interest, I think, was always there, too.
So I'm sure that was a guiding a bit of a guiding light. And yeah, so I would say that that that definitely helped. What wouldyou say? Were some of the early challenges in getting your business up and running some of the things maybe you didn't expect? You'd have to deal with? Did anything feel hard in that first six to 12 months, when you were a new grad, trying to get clients trying to figure it all out? What comes to mind there?
Yeah, well, for me, personally, one of the I mean, was adjusting to like motherhood and entrepreneurship all at the same time. So I spent my first year building my business before I took on clients while I was on that leave. I know one of my friends and I joke that like, I wish I was just a regular mathlete kind of person could just
sit back and relax and enjoy your baby. Yeah, I
mean, they did that too. But in spurts. I think it just says a lot about, you know who I am. And again, that balance in life of still wanting to be my own person and be a mom. And that that's a wonderful thing to do as well. And yeah, I would say, definitely, Brant, I think the branding is probably the thing. That, I don't know that I would say it's the hardest, but it's the thing that's kind of evolving the most. And it's constantly, you know, like we already talked about with being authentic and sharing your voice, I think it's hard to put yourself out there consistently on social media, it can be tough there, you know, you're getting, you know, just different views, you're putting yourself, you know, you're being vulnerable. In a public space, you're getting messages of people that don't agree with you, you know, you have your own limiting beliefs, there's just a lot there. And you're constantly having to kind of be your own hype person to say, you know, what, I believe in what I'm doing, I believe in who I am, I believe in what I offer, and, and keeping yourself you know, motivated to keep doing those. So I would say that was challenging. But a lot of it I really, I really enjoyed I'm trying to think of what was you know, the hardest parts of it, but I liked learning a lot, I leaned on, you know, a friend who has, you know, a lot of expertise in that area. So she helped me tremendously. So definitely finding a kind of like a network is really valuable, too. But yeah, of carving the time, I think comes back to it for me, just because, as you mentioned, I do juggle so many things. So it's always just finding the time. And I have, you know, ending lists of all the things I want to create an offer and do for people and how I can serve everybody and then just carving time to do all those things.
Well, while I have you here, I need to pick your brain on how you manage your time because you do work full time. As we've mentioned, you've got your business, you've got your family, you've you mentioned, you still want to be your own person. So give us the nitty gritty How do you look at a week and plan out when you're going to do all the things? What are some like tactical tips or tools that you've found to be really helpful in keeping all of the balls in the air and just doing all the things and squeezing the most out of life?
Yeah, I really look I'm a planner. That's my biggest thing. I think that helps me but I also think it's something I've developed because of all of the things that I juggle I would never start a week without knowing ahead, you know what's coming when I time blocks, so I know you know, the mornings might work out because it's the only time that I can do it and you know, then I know evenings are left for clients or if I don't have a client it's client work and you know, I'm planning ahead what my meals are making sure we have groceries on the weekend or if not Monday for sure. I keep things in the pantry so that I can do quick meals. You know, there's snacks in the deep freezer, there's meals in the deep freezer, I rely on quick staple meals. I think that's a one big thing that I see in my business a lot is that nutrition feels complicated for people. And I think sometimes people overcomplicate it and, you know, we're seeing these delicious recipes on Pinterest or Instagram or reels or tick tock and, you know, that's great.
And if it inspires you, and you have the time to do it, fantastic. But if you don't, that's okay. Stick with 15 minute or 20 minute dinners that work for your family and work for you. Keep those ingredients on hand plan ahead. I yeah, I just use systems and meal plan so that I know, you know, if I have my son has soccer on Tuesdays and Thursdays I need a 10 minute dinner, because we are house you know, and he needs to eat and those things. So yeah, it's really just looking ahead and, and recognizing to what, what gives you more energy. And I think again, that comes back to the health and fitness conversation where, you know, so many people look at fitness as you know, I can't find the time, but it gives me more energy when I carve out that time and I show up better when I have that time. And then when I'm fueling Well, I feel better, I don't feel sluggish, I have more energy, I'm focused, even the evenings I do so much of my nutrition work in the evenings. And, you know, I'm inspired by it, and I'm motivated, and I've fueled myself well for the day so that I have that energy to keep me going. So that's a you know, those are really big pieces that allow me to, to do all that. And then I take moments of rest too. And, and don't feel guilty. I mean, sometimes I feel guilty, but you know, I give myself that time to you know, just rest and recharge and being you don't have to be doing something all the time, which I did, you know, kind of ingrain that in myself for a little while to when you're juggling so many things. So yeah, just really listening, tuning in, and just giving yourself a plan. Yeah,yeah, it almost reminds me of building a business too. It's like you could just like take each day as it comes and just say like, Oh, what do I want to work on today? But it's so much easier if you kind of sit back and say like, what are the main things that I need to slot into my work week, whether it's like marketing, or sales or client work, and then almost seeing it in like these different blocks of time. So that you know that the output is very clear, like, what am I showing up for this week? And like, what are the big outcomes I'm looking for. And I almost picture that as you're telling that story of like, okay, we know we have the kids soccer, we know we need to manage the food, I need my time for clients, and then making a plan to actually put those time blocks in your calendar versus being like, I'll just work out whenever a time slot presents itself, because you've probably shown yourself that like that time never really comes. So unless it's there, it's not
for sure. And then I'll often do things like I mean, I'll you know, I'll pick the same recipes for a while I'll always make one or two snacks on you know, the weekend typically always have things like hard boiled eggs, or like fresh fruit, fresh veggies, you know, nuts and seeds in the cupboard so that there's like quick options, or even packaged protein bars that I can grab, you know, we have our favorite staple recipes. And I just, yeah, I just keep things simple until until I have time to then change things up. And then if I want to find a new recipe, I'm like, great, but I rotate through a lot of the same things. Because they work for us and and then when I'm when we're busy, I don't need to be trying, you know, 50 new recipes in a month or something like that, and kind of stick with, with things like that, to just simplify. Don't make things more complicated than they kind of need to be. And then when you have more time, that's when I get inspired. And I'll you know, try new things or cook new things. But yeah, just really setting yourself up for success and not taking it day by day is is absolutely a key.
So you mentioned that even sometimes you arrive at your evenings and you're still feeling fueled, and you're still feeling focused and clear. So I'm curious, can you break down maybe what a sample are typical or just like, What do you eat breakfast, lunch, dinner, snacks, like, everybody's always so curious. Tell me what a nutritionist eats in a day, especially a nutritionist who has balance and just enjoys the busyness and like the multi facets of life. So give us the full deal on what Brett eats in a day.
Yeah, it's like my bread and butter and like I'm a smoothie girl for sure. So I know not everyone is and I you know To each their own, but I feel my best. The biggest thing that I would say is that most people don't get enough protein for breakfast. And you know our bodies have been fasting overnight and it's really kind of waking up to say like how We started our day. And we need protein at least 15 grams. If not more, I would say more. And a smoothie is just a really easy way for me to do that I feel good I get greens in you know, I'm putting spinach in, it's also very quick. I'm mostly most often I'm drinking it on my way to work. So that's really convenient for me. But again, I'll just plug for protein for breakfast because it decreases cravings throughout the rest of the day. It gives you that fuel it stabilizes your blood sugar levels, it just it repairs muscles, if you're working out like there's just so much that it does. And then my snacks are I kind of their a lot the same throughout kind of like week over week, I'll do hard boiled eggs, I'll do fruit, kind of like a trail mix or nuts and seeds, love Greek yogurt, with you know, some granola or some chia seeds. And then I'll typically make this is where we're kind of on the Sunday or sometime over the weekend, I'm usually making something like protein muffins or energy balls, you know, so a loaf of some kind. And making those things at home allows me to customize what's in them. So I'm finding lower sugar options, I'm able to you know, maybe add a scoop of protein if I need to kind of up that content. Use more natural sweeteners like bananas or honey or you know things like that so I can control what the ingredients are which makes a huge difference. And then lunches I'm you know, in the summer, I'm mostly salads every day, but I change these up every week because I don't want them to be boring. So sometimes it's taco salad. Sometimes it's a chicken salad, sometimes something with chickpeas or you know quinoa couscous. There's just there's like endless salad recipes. And when someone if you're thinking that salad is boring, it's probably because you're doing you know, like salad with cucumbers and carrots, and there's nothing to it, or your recipe hates on like, oh man, you need flavor. So I really am a huge advocate for that too. Because healthy food can just like tastes so good. It does taste so good. And there's so many options. Yeah, so that's a big one for the summers. And then typically I switch pretty quickly once any cold weather comes. And I'm into soups, or stews or Chili's which are also really easy. Because those are great one pot or crock pot meals. And then dinners can honestly be such a such a mix. I love anything in a bowl. I'm a big, like burrito bowl person, because you can do lots of veggies and proteins with it. We do you know, a chicken caesar salad with chicken fingers, probably once a week, maybe once every couple of weeks. Because that's something that I can serve to my whole family. Yeah, a lot of like a chicken rice veggie dish. You know, buy yourself some sauces and condiments like spice up whatever, you know, whatever your preferences are, if I can barbecue in the summer, that's a preference for sure. Anything that's kind of a one pan sheet pan meal is a fan favorite, too.
Hmm. It's always fun to hear what other people include in their rotation. Because I feel like all of us get stuck in food ruts. And we're just like, I don't know what to eat. But it's like, you just need one or two ideas to mix in. And like you said, when you have the bandwidth to just like go to the store, grab the new ingredients and realize that like there's so many options, but we just need to like pick our brains or pick our friends brains like what are you making for lunch? Or what do you wish for breakfast? Because I'm bored of my current oatmeal. I know for
sure well, even you saying that. I'm like What do you like you come in? And do you're like what do I make for dinners? Yeah, and like yet you're making seven of them a week or you know? Yeah, yeah, some varieties, some varieties good. If you need any inspiration, I send out a weekly recipe drop to my community, my email community. So
yeah, I will say you share a lot of value through that newsletter. So I would encourage everyone to go subscribe to it just so that they can be reminded how simple it can be to include nutrient rich foods and to just fuel yourself whether you're a mom or an entrepreneur or you're just busy commuting into work five days a week like there's ways to still prioritize health while living a very full life. So I really appreciate the fact that you share in such an accessible way and I think we can be so inundated with like all these new fad diets and people talking about avoiding certain food groups or and of course everybody has their own dietary concerns or preferences, but I think there's this tendency to like overcomplicate things and to forget that just eating whole foods and cooking most of your meals at home. Even if that means adding some frozen chicken fingers. That's still 1000 times healthier than going out and ordering something that has tons of preservatives and that's been sitting on a shelf or prepackaged or fruit D Bryden oils, like, just making meals in the home is maybe one of the skills that we could all benefit from returning back to.
Yeah, definitely. It's yeah, it's so it's exactly that. And I mean, so many conversations I'm having with people right now we're about the cost of food, you know, in these things, but it's still outweighs what, you know what the cost is to eat out for a meal. And yeah, just, it's the consistency, I think that's the piece that I'm often you know, coaching people on the most is because people, you know, by the time they're reaching out, they've been feeling frustrated for a while, whether it's, you know, their kids are limited in what they're eating, whether they're feeling stuck, you know, and often we're kind of looking for, like, I need to, like, I need to feel differently quickly, or, you know, I need to see change quickly. And it's like, okay, but it took time to get to where you're at, or whatever it is you're feeling or like hormonally whatever's going on. Or, you know, like gut wise, that stuff takes a long time to like repair. So it's the consistency to say, you know, like, every day just like make some small step, you know, I say often progress not perfection, it's really just keep that one foot in front of the other, like, add a new ingredients, your grocery list this week, you know, like just diversify a little bit, if you're eating out four days a week, go down to three days a week to start, you know, like, don't take these overwhelming, like massive steps where you don't have a plan, and you don't have kind of like a safety net or supports in place to kind of get you there because then people burn out. And that's it like exactly it with these extreme diets. It just, it's short term, and it doesn't give you the opportunity to create the lifestyle that's gonna just last last you forever, because you know, we've got a lot of life to live as the goal would be with optimal health. So you need these Yeah, these pillars in place. This is
exactly how I think about marketing to it's like, There's no quick fix. And it's always about teaching people to like look on the longer time horizon, and then everything ends up working out and feels a lot easier and produces results, because you've stuck with it for long enough, right. And in your case, it's like you see the savings in your bank account, you start to feel like it's a lot easier to whip together a five ingredient, 10 Minute Meal, but that's not necessarily going to happen tomorrow. But if you stick with the plan, and you know, invest in working with a nutritionist, like yourself, there is such a big return on investment on the time horizon of 30 days, three months, six months, like you're going to recuperate that money in no time, because you're going to save so much money, everyone's health is going to be in better shape. So there's just so many benefits, but it's the overnight fix that maybe we get caught up. And that's just simply not realistic.
Exactly. And the big overhauls, it's exactly the same with, you know, marketing, where it's kind of, you're able to help coach people to say, what are your priorities? You know, you can't, you can't tackle everything all at once, you know, you've got to like that slow build. So, you know, same thing, I'm able to kind of work with people to say, what are the challenges? And what are the goals? And then, you know, what are the obstacles that have been hindering you from reaching that on your own? And then what do we need to do to put in place to kind of support you and hold you accountable and motivate you and give you those resources to just start like it's, you know, atomic habits, too. It's like stacking those habits and compounding, you know, the steps that you're taking, and then we can build on top of that.
Mm hmm. So if people want to connect with you, do you want to share your website, your Instagram and anything else that they should know about? Where to find you?
Yeah, Instagram is a great place. So I'm at growing dot nutrition. So come say hi, I'm Yeah, I love to connect. And I'm, yeah, just easygoing, so shoot me a message anytime. And then my website would be growing nutrition.ca currently serving clients one on one. I do look for some group programs likely in the fall. And yeah, like I said, my email community gets recipes every week so that you can stay inspired and get some fresh, flavorful options to your inbox. So that's a great way to to get some information on.
We will link all of that in the show notes. Brett, thank you so much for being here, sharing your story, your wisdom, why you got into health and for inspiring us to go make something healthy for lunch, or for dinner or for our next meal. So thanks for being here.
Thanks so much for having me.
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