A Look at Grains and Gluten

A Look at Grains and Gluten

            One of the things that we focus on in the programs I run is food selection!  We aim to eat a whole food diet with lots of veggies, protein, fruits and gluten free grains such as rice and quinoa.  Whole food nutrition is so important!  Processed foods like pretzels, crackers, chips, pasta, breads, cereals, etc dissolve in the mouth and don’t fill you up therefore allowing you to eat a lot of them!  This volume increase carbs and calories, creates a major spike in your insulin levels which causes you to store fat, and makes you very hungry!  One of the biggest things you can do to get back on track with weight loss is to cut out grains and gluten, AKA, slider foods!  Grains and gluten wreak havoc on your diet, and on your body!  Let’s take a closer look at why grains and gluten are problematic! 

Grains. Grains make up a majority of the convenience food in the US, take up the largest portion of every grocery store and receive the most government farm subsidies!  I always wonder, what if the government subsided fruit and veggies vs wheat and corn, making healthy food cheaper?!

We humans we spent thousands of years hunting and foraging. The menu was what nature served up: meats, nuts, leafy greens, veggies, some tubers and roots, the occasional berries or seasonal fruits and seeds. The more filling, the better. Then around 10,000 years ago, the tide turned. We were on the brink of the Agricultural Revolution. And, over time, grains became king. But, as countless archaeological findings suggest, people became smaller and frailer as a result of this new agrarian, grain-fed existence. Grains were certainly not any substantial part of the human diet prior to the Agricultural Revolution.  Our digestive systems did not evolve to maximize the effectiveness of grain consumption. Just because you can tolerate grains to a certain degree, doesn’t mean your body was designed for them or that they’re healthy for you. We’re not talking about what will allow you to hobble along. We’re talking about the foods that offer effective and efficient digestion and nutrient absorption in the body. Foods that will make you feel and function the best.

The biggest issue with grains is the major havoc it plays with insulin and other hormonal response in the body.  All carbohydrates you eat are eventually converted to glucose.  While glucose is a fuel, it is actually very toxic in excess amounts unless it is being burned inside your cells, so the body has evolved a way of getting it out of the bloodstream quickly and storing it in those cells. It does this by having the liver and the muscles store some as glycogen. Cells in your pancreas sense the excess amount of glucose in the bloodstream after a meal and secrete insulin, a hormone whose job it is to allow glucose (and fats and amino acids) to gain access to muscle and liver cells.

Now here’s the problem: once those cells are full, as they are almost all the time with inactive people, the rest of the glucose is converted to fat.  How ironic, though, that it’s not fat that gets stored as fat – its sugar.

This was an adaptive trait. But it didn’t evolve to handle the massive amounts of carbs we throw at it now. And, yes, we’re talking mostly about grains and sugar. Unless you are eating carrots nonstop, the average American’s majority of carb intake comes from grains.

And as for the nutritional value of grains? They aren’t the complete nutritional sources they’re made out to be. Grains have been associated with minerals deficiencies, perhaps because of high phytate levels. A diet high in grains may also reduce the body’s ability to process vitamin D.  Whatever nutrients you can get from whole grains you can get in equal to greater amounts in other food. In terms of nutrient density, grains can’t hold a candle to a diverse diet of veggies and meats.

A Look at Gluten! Grains are frankly hard on the digestive system. Gluten, the large, water-soluble protein that creates the elasticity in dough, is found in most common grains like wheat, rye and barley (and it’s the primary glue in wallpaper paste). Researchers now believe that a third of us are likely gluten intolerant/sensitive. That third of us “react” to gluten with a perceptible inflammatory response. Over time, those who are gluten intolerant can develop an array of medical conditions: dermatitis, joint pain, reproductive problems, acid reflux and other digestive conditions, autoimmune disorders, and Celiac disease. And that still doesn’t mean that the rest of us aren’t experiencing some milder negative effect that simply doesn’t manifest itself so obviously.

Lectins are mild, natural toxins that aren’t limited to just grains but seem to be found in especially high levels in most common grain varieties. They serve as one more reason grains just aren’t worth all the trouble that comes with them. Lectins inhibit the natural repair system of the GI tract, potentially leaving the rest of the body open to the impact of errant, wandering material from the digestive system, especially when these lectins “unlock” barriers to entry and allow larger undigested protein molecules into the bloodstream. This breach can initiate all kinds of immune-related havoc and is thought to be related to the development of autoimmune disorders. Some people are more sensitive to the damage of lectins than others, as in the case with gluten. Nonetheless, I’d say, over time we all pay the price.

The bottom line is this: grains equal carbs. They are not the wholesome staples they’re made out to be. Your body will be much better off without inflammation, the insulin roller coaster, and the constant onslaught of gluten and lectins. A diet very low or entirely without grains has been shown to decrease risk for problems associated with diabetes, to lower blood pressure, alleviate heartburn symptoms, and shed abdominal fat.

So if your goal is to get back on track with weight loss, start by omitting grains!  Once you cut out all slider foods you will find that you eat less and feel full faster!  If you would like to learn more about slider foods, proper nutrition, and get back to losing weight, then join us for our next 6 week online program!  I promise you will not regret it!  Click below for more details.


What a Difference One Year Can Make!

Are you ready to make 2019 the last year you commit to weight loss? The last year you commit to weight loss because you finally find the strategies that not only help you lose weight but more importantly, keep it off! This is exactly what happen in 2018 with my client below! Read more about her transformation below!


January 1st It’s that time of year when we are all regretting our unhealthy choices for the last two months and feeling the need to get BACK ON TRACK!  For many it is when we pledge to eating healthier, increasing our exercise and losing weight! Many commit to crazy, unrealistic restriction in order to quickly undo the damage from December.  Then find themselves right back where they started a few weeks later!

Research shows the most successful dieters -- those who lose weight and keep it off for the long haul -- practice healthy eating and exercise habits all year long. They don’t subscribe to crash diets, they ditch the all or nothing mindset and they understand that changes requires time a patience.  They don’t have New Year’s diet resolutions because they don’t make big promises that are impossible to keep.  So keep that in mind as you begin your journey to better health this year!  Consider small changes that are manageable and sustainable!  Avoid over restriction and absolutes because in the long run those will never work!  Whether it’s the first week of January or last week of June, there’s no time like the present for new beginnings.


My goal in the programs I run is to teach you sustainable changes you can do FOREVER!  We focus on progress NOT perfection!  We learn about balance and moderation with macro management!  There are no foods that are “off limits”. We regulate our hormones and cravings with the daily fasting and we set realistic exercise goals with workouts that are quick but efficient! Because of this my clients see long term results! because of this my clients are able to keep the weight off!


A prime example of this is my client Terri!!  Terri started her weight loss journey at the beginning of 2018!  Prior to implementing these lifestyle changes she was eating “clean” and exercising MOST days but just not seeing any major progress!   She was frustrated and ready to give up! But luckily she didn’t! She decided to start working with me and over the course of the next year she finally made progress. MAJOR progress!

We made small changes in what she was eating, we changed WHEN she was eating it and then incorporated HIT interval training and strength training into her exercise.  With these small changes she began to see MAJOR results!  Her transformation in just one year is remarkable and is clear to see in her before and after photos.


I can’t tell you how many times I have talked with someone who mirrors her story.  You are working hard to eat healthy and “clean”.  You are putting time at the gym every week BUT you are just not seeing results!   Another popular story I hear is from women who can’t lose weight because of poor thyroid function or no thyroid at all, PCOS, premenopausal or menopause!  They too are eating healthy and trying to exercise with no results! 

Honestly these clients are my FAVORITE!  They already have the healthy foundation and they are working hard!  All I have to do is make some small tweaks, teach them about intermittent fasting and switch up their exercise, manage their macros and they FINALLY start to see the scale move!

These results are not just limited to this client! This story is repeated over and over in so many of my clients! Check out more LEAN transformations below!


Can you relate to the stories above?  Have you been doing what you thought you were supposed to do BUT still see no results?  If this is you then I promise this is the program for you!!  I promise that I can show you how to see long term results WITHOUT deprivation! WITHOUT crash diets! WITHOUT killing yourself in the gym!

Save your spot for my next session before the are all gone!  More info the the link below!  

The Importance of Meal Prep and One Yummy Chicken Recipe You Will Want to Add to Your Dinner Rotation!

Easy Lemon Garlic Chicken Thighs

Easy Lemon Garlic Chicken Thighs

What’s for dinner? That is the million dollar question at my house each night! I know first hand how hard it is to get a healthy meal on the table each night. I know even more how hard it is to get a healthy meal on the table that everyone likes!


This is a common struggle for so many of my clients and it is a pain point that I work hard to address in my seven week program LEAN, Living Energized and Nourished. One of the ways I do this is to provide a comprehensive, 6 week meal planning guide with your enrollment in LEAN. This guide gives you weekly recipes suggestions including one lunch option and three to four dinner options for each week! The guide also provides the weekly grocery list AND detailed instruction of what to do on Sunday to help get these healthy meals on the table quicker during the week! For many this is the game changer to making healthy eating so much easier!


Finding yummy recipes that keep you on track with your weight loss goals can be a challenge! However, I have the tools to make it easier for sure! Like this simple, healthy but oh so yummy recipe, Easy Lemon Garlic Chicken Thighs. This recipe, developed by Carolyn Williams, PhD, RD, can be found in one of our four week meal planning guides! These meal planning guides would make the best stocking stuffer for loved one looking to dial it in, in 2019! Just like the guide you receive with the LEAN program, these guides provide multiple recipes for each week, detailed shopping list and all the info to pre prep on the weekends!


As a holiday bonus Carolyn and I are giving away this yummy Lemon Garlic Chicken Thigh recipe featured in the volume two meal planning guide for FREE! This is sure to be a family favorite! Did I also mention that our four week meal plans give kid tips? These kid tips, as seen below, make adapting these recipe so simple for the whole family!

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Let me know what you think of this recipe and be sure to tag us when you make it! So many awesome things in store for 2019! I look forward to helping you all reach your health and wellness goals!

XOXO, Amanda


My Go To items to Keep You on Track in 2019!

With the holiday season upon us and the New Year right around the corner it is a great time to consider some tools and gadgets to make getting healthy easier in 2019! Preparation is key to long term success and when you have the right tools on hand, this preparation is even easier! Consider adding these to your holiday list this year!


1) OXO Good Grips Ground Meat Chopper

This is a must in my kitchen! I love cooking ground meats for tacos, pasta sauce and soups! This inexpensive tool help breaks up ground meat in pans for even cooking. Use it for soups and stews, or any ingredient that needs separating.


2) Etekcity Digital Kitchen Multifunction Food Scale

Having the ability to weigh and measure your food is the BEST way to track your food intake! I love this scale and use it often to keep my portions in check! It is equipped with 4 high precision sensors to give you accurate measurements all the time. Super easy-to-read LCD display remains backlit for 30 seconds. Screen turns off automatically (auto-off function) after 2 minutes. Designed for easy storage and lightweight portability. Easily measure food or ingredients at any time, anywhere. Tare function helps facilitate your food measurements. Get quick unit conversions between various options (milk volume, water volume, g, oz, and lb:oz).


3) Zoodle maker! Premium V Slicer

Zoodles are a quick and easy low carb option and making them is so much easier with the handy kitchen tool! This Spiralizer comes with a premium storage bag, cleaning brush and a physical recipe book, which is chock-full of creative yet easy recipes that will brighten any family dinner table. Vegetable spiral slicing goes hand-in-hand with low carb and Gluten Free diets promoting WEIGHT LOSS - more vegetables and fewer carbohydrates will lead to a HAPPIER, HEALTHIER lifestyle for you and your family. It's fun, quick and easily to makes stir-fries, salads, and even vegetable pasta. You will be able to create NOODLES and JULIENNE SPIRALS from a great variety of vegetables including Carrots, Zucchini, Cucumbers, Squash, Radish, Sweet Potatoes, Regular Potatoes and much MORE.


4) Stainless Steel Handheld Electric Milk Frothe

You know that I love a warm cup of bulletproof coffee most morning and this handheld mixer is great to use while at home or on the road to get that creamy cup of BP coffee! Hand-held frother powered by a couple of AAA batteries.

5) Rubbermaid TakeAlongs Divided Container

Meal prep is so important to making healthy eating easy and these containers make getting those meals together so much easier! I love them and use them every week!


6) Premium Large Exercise Sliders and Resistance Bands

These resistant bands and sliders are such a great, inexpensive addition to your workout equipment. The bands are heavy duty resistance loop bands made of 100% natural latex and come in 5 varying resistance levels. This makes them perfect whether you are just starting to workout or a seasoned workout warrior. Our extra light and light bands are great for beginners, while our medium, heavy and extra heavy exercise bands are targeted for more intermediate and advanced strength training.


7) Bose SoundSport Wireless Headphones, Aqua

I get asked often what ear buds I use and these are the ones! They are bluetooth and they fit so well in my ears! I love them! I little pricey but worth the investment! A high-quality audio experience, consistently balanced at any volume, thanks to Bose active EQ. Wireless convenience, with easy Bluetooth and NFC pairing aided by voice prompts. Quick Charging Times 15 Minutes for 1 Hour. Recharge Time 2 Hours


8) Lily’s chocolates

Delicious, creamy and indulgent, this is the Original Lily’s chocolate bar. Made with botanically-sweetened dark chocolate that provides all the delicious chocolatey flavor but with no added sugar. Lily’s chocolate is sweetened with stevia, a zero calorie, natural sweetener and have about 4-6g of net carbs per bar which makes this a great low carb treat! Made with fair trade, unsweetened chocolate, cocoa butter and vanilla. LILY'S Chocolate - Super Variety (6 Pack) - 1 Of Each Flavor Creamy Milk, Almond, Coconut, Salted Almond Milk, Original, Crispy Rice - 3 Oz.


9) Electrolyte drops

Elewctrolye enhanced water is something that I highly recommend my clients drink. Making sure you have plenty of Magnesium, Potassium, and Sodium is so important! If you are looking for a less expensive way to drink electrolyte enhanced water then give these drops a try! HYPER-LYTE is a liquid supplement designed to replenish lost electrolytes due to physical exertion, exercise, alcohol consumption, hangover, or illness. Experience all natural rehydration by simply adding to water or your favorite drink; add lemon to ease the mineral taste. Guilt free electrolyte rehydration with zero calories, artificial colors, flavors, or sweeteners.

10) Vital Proteins Collagen Peptides (20 oz) - Pasture-Raised, Grass-Fed, Hydrolyzed Collagen Protein.

As we age we lose collagen all over our body! I love this product as an easy way to increase collagen! I have seen great improvements in my joint health since using this daily and the benefits for my skin are just an adding plus! This product is pasture-raised, grass-fed, non-GMO, and kosher. This collagen powder is soluble in cold and hot liquids. I will mix this with my daily protein shake mid afternoon. Collagen peptides promote youthful skin, healthier hair, and stronger nails. Helps keeps bones healthy and strong, supports joint health. Whole 30 Approved, gluten Free, and dairy Free!


Introducing LEAN Accountability Coach Cassie Zumwalt


As our #LEANteam introductions continue, I am so excited to formally introduce you all to Cassie Zumwalt, my BFF, partner in crime and #LEANteam rockstar! As you will read below, I have known Cassie since our days in college. We have been pretty inseparable for the past 20 years and during our time together I know that I have been a major influence in her overall goal to live a healthy life.

10-12 years ago when I became the rogue dietitian, telling my patients to stop worrying about fats and start worrying about carbs and sugar, she might have been the only person that did not think I was crazy! Together we have evolved and aimed to nourish our bodies with the highest quality foods and hold each other accountable for this new healthy lifestyle. I will even admit that over the last few years Cassie may be more dialed in with regards to food quality and food sourcing than even myself. She is a wealth of knowledge due to her educational background and her personal experience. Cassie has been a promonate figure in my monthly ELITE program for the past year and I look forward to expanding her roll in the months to come! Read more about Cassie below.


Hello. Let me introduce myself, my name is Cassie Zumwalt and I am delighted to be working with Amanda’s LEAN program as an advisor for the monthly ELITE program.  I am a Registered Nurse with Degrees from the University of Kentucky in Health Care Administration and a BSN from Eastern Kentucky University. Most importantly, I am a wife to Nicholas and Mom to a pretty phenomenal little guy, Aiden. My nursing career has centered in both Cardiology and Oncology and has fueled my passion for living a life of health and wellness. I truly understand how significant it is that we nourish our bodies with whole foods and incorporate intentional exercise in order to live our lives in the happiest and healthiest capacity.



Amanda and I have been close friends since our sorority days back in college. We have shared many awesome memories together including being part of each other’s weddings, beginning of our careers in the medical field, we even got to experience pregnancies together.  Like so many women, I really struggled with losing my pregnancy weight; however, my battle was even more complicated by a considerable amount of stress due to my son's long term and frequent hospitalizations related to his complex congenital heart disease. I really lost sight of how important it was to put my health first! Which is imperative, as Aiden’s special needs will require both me and my husband to be at our best for the rest of our lives. Unfortunately, I had been a lifelong “yo-yoer” with my weight despite my awareness of the importance of whole food nutrition and eating from clean, high quality food sources; I was a steady state cardio junkie, and I had not seen any substantial results for many years after the birth of my son.


The whole family got healthy!

The whole family got healthy!


When I began intermittent fasting and incorporating strength training into my exercise routines, I was able to lose 70 pounds in six months. The best part is I have been able to maintain the loss for over a year and a half by simply living the LEAN lifestyle. Even more importantly than the physical change to my body is the fact that I now have more energy and stamina than I remember having long before parenthood. I love the emotional stability and mental clarity that these principals have brought to my life. I truly am grateful that this program has left such a positive impact on so many of my friends, family, neighbors and co-workers and I know it will work for you too!  I look forward to the opportunity to help and support many clients in the years to come and teach them what I have learned to finally see long term, sustainable results!



I don’t know about you, but sometimes I have the worst time figuring out what to buy my friends and family for Christmas. There can be a lot of anxiety about gift giving – is this something they would like? Is this something they would use? Will they be returning it in January? 


The first thing you need to do is think about what your loved one is interested in. If it’s health, fitness, and nutrition, then you’ve come to the right place. There are tons of great gifts to give to those in your circle that love to sweat and fuel their bodies well. The next time you struggle with deciding what gifts to get everyone for Christmas, check out this list of my Top 5 Gifts for the Holidays for those wellness-oriented folks in your life! 

  1. Fitness tracker. Devices like Fitbits are a great gift idea for the health nut in your life. A Fitbit can be perfect for those just starting their health journey – not only do they track your steps, but the newest editions also track your sleep and monitor your heart rate. Aside from newbies to the health world, Fitbits can also be a great tool to help the workout veteran really take control of their exercises. The heart rate monitor that Fitbit provides great information about calorie burn during workouts! I love this FitBit Charge 2 linked here!

2. You can’t go wrong with workout clothes, equipment, and gift cards. Most of us have plenty of workout tank tops, shorts, and t-shirts to wear during the warmer times of the year. But if there’s a runner in your life, pick them up a new pullover or fleece leggings that will protect them from the December temperatures! Winter workout clothes are a great way to show your family that you’re not only thinking about them, but also helps them stay accountable and not skip workouts due to the weather!


3. A meal delivery service! Most of us eat out more than we really should, and a big part of that is due to hectic schedules where we just can’t fit in prepping, cooking, and cleaning up after a meal. A great gift idea for the busy people in your life is pre-purchasing dinners through a meal delivery service. Depending on where you purchase from, your loved one will come home to a box of prepped, portioned, and fresh ingredients that can be transformed into a meal in 30 minutes or less. Get $60 off your first order by clicking here!


4. Gym Membership! Another great “pay ahead” gift is to cover the next few month’s of their gym membership. Most gyms run on an auto-pay method, so just take a trip to the gym’s office and pre-pay their account for a while. The best part about this gift is it takes the guesswork out – they were already buying the service monthly, so you know this is something that they’ll both like and appreciate. If you really want to wow them, try purchasing a few personal trainer sessions for them with a trainer at their gym. Working with a trainer gives clients a great foundation to build on in the gym.


5. Work with a Dietitian! Another awesome way to help support your friends in their healthy lifestyles is covering the cost of a Dietitian. Working with a professional can really help kickstart their goals or propel them forward in their healthy lifestyle. Registered Dietitians are the most qualified people to support your health and wellness goals! What I love about being able to work with my clients online and in a group setting is that I can significantly reduce your cost of working with an RD. A typical one hour consult with a dietitian will run you about 75-100 dollars. My clients are able to get access to me on daily basis for 7 WEEKS and it only cost $199! This is an incredible opportunity to learn and get support from a dietitian without the crazy cost! Consider a gift certificate to my seven week online program LEAN for the ones you love! More info by clicking here!


If you or someone you love is considering making a lifestyle change in 2019, contact me about joining one of my programs! I am a registered dietitian specializing in Bariatric and weight loss nutrition, and I can help you reach your nutrition goals in 2019!

What is Carbohydrate Cycling and How Can it Work for You?


I’ve had a few clients ask, “What’s the point of carbohydrate cycling?” So, I’m going to answer that, explain what it looks like on a day-to-day basis, and explore the benefits of utilizing this dietary approach.

What is Carb Cycling?

Essentially, it’s a dietary method in which carb intake is alternated on a daily, weekly, or monthly basis. Carb cycling allows our bodies to burn fat as fuel, maximizing the benefits of the carbohydrates we eat. The point of the cycling is to lose fat, manipulate metabolism, and improve (or at least maintain) physical performance. Carbs can be adjusted from day-to-day, so one day you can have a higher carb intake and the next can be lower.

Carbohydrate Manipulation

Implementing low carb days (days when you eat fewer carbohydrates) manipulates insulin levels.  Doing so improves insulin sensitivity, metabolic flexibility, and ultimately, the body's ability to burn fat. The goal of carb cycling is to match the body’s need for glucose or calories. Higher carb days are for refueling your muscle glycogen stores. This can result in reduced muscle breakdown, better performance, and improved function of the hormones, ghrelin and leptin. Low carb days enable the body to switch its way of metabolizing, using fat as the main energy source.

Benefits of Carbohydrate Cycling

Individuals often utilize carbohydrate cycling for weight loss. This is achieved by consuming less food than your body burns over a period of time, creating a calorie deficit. Carb cycling is beneficial for physical performance and muscle gain. It’s also useful in improving cholesterol levels and insulin sensitivity, as well as increasing fat burning.

What Carbohydrates Should I Eat and How Much?

Healthy, whole, or "clean" carbohydrates should be utilized during carb cycling. This excludes refined sugars, refined flours, processed foods, and soft drinks. On the other hand, healthy carb sources are delicious and full of vitamins, minerals, and fiber. They digest efficiently; fight inflammation, diseases, bacteria; and slow aging.  Good sources of carbs include vegetables, fruits, legumes, and tubers.

Healthy Carb Examples:

✓ Sweet Potato

✓ Oatmeal


✓ Rice/Quinoa

✓ Beans

✓ Squash

✓ Corn

✓ Peas

✓ Apples

✓ Bananas

✓ Berries

✓ Broccoli

How to Implement Carb Cycling

There’s really no right or wrong way to carb cycle. You can alter your cycling plan daily or you can perform longer periods of time with high or low carbs. Since this dietary approach is different than a regular diet, it takes trial and error. So be patient with yourself and your body and know that some experimenting will be required in order to reach optimal results. To better understand what a week of carbohydrate cycling looks like, I’ve included a sample below.

Day                   Carb Intake        Grams of carbs

Sunday                   Low carb 50g

Monday                  High carb                        200g

Tuesday                  High carb                       200g

Wednesday             Low carb                         50g

Thursday                Low carb                        50g

Friday                     Moderate                  100g

Saturday                 Moderate                       100g

Carb Cycling Menu Examples:


Low Carb Meal Day

✓ Breakfast: 2 eggs, 2 egg whites, w/ bacon or turkey sausage & spinach salad (12g carbs)

✓ Lunch: 6 oz grilled chicken salad with 1 tsp olive oil (12g carbs)

✓ Dinner: 6 oz grilled salmon with mixed vegetables (12g carbs)

✓ Snack: 1 oz almonds and deli chicken slices (10g carbs)

Moderate Carb Meal Day

✓ Breakfast: 2 eggs with 1 cup blueberries & sunflower seeds (25g carbs)

✓ Lunch: 1 chicken salad sandwich w/ carrots (25g carbs)

✓ Dinner: 4 oz baked sweet potato, 6 oz chicken breast, 1 serving kidney beans & mixed veggies (40g carbs)

✓ Snack: 1 banana w/mixed nuts & tbsp. peanut butter (25g carbs)

High Carb Meal Day

✓ Breakfast: 2 eggs, 2 slices gluten free toast, spinach, & tomatoes w/1 cup apple slices (50g carbs)

✓ Lunch: 4 oz baked sweet potato, 6 oz pork chop, mixed veggies, and 1 serving kidney beans (40g carbs)

✓ Dinner: 1 serving quinoa, 6 oz lean chicken breast, 1 serving black beans, lettuce, tomatoes, & peppers (65g carbs)

✓ Snack: I serving oatmeal, skim milk, 1 cup strawberries (50g carbs)

Going Out to Eat

Low carb restaurant examples:

• Panera- Chicken caesar salad without croutons & dressing on the side

• Chick-Fil-A- Grilled nuggets


• Canes- Naked chicken fingers

• Chipotle/Qdoba- Salad w/ grilled chicken, veggies, pico & dressing on the side

• BurgerFi- Lettuce wrapped burger w/tomato

• Waffle House/iHop- Bacon or sausage and eggs

• Jimmy John’s- Unwich (lettuce wrap)

Tips for Dining Out

• If you’re ordering a salad, ask for dressing on the side

• If you’re ordering a salad, eliminate the croutons or wontons.

• If you’re ordering a sandwich, wrap, or burger, drop the bun/bread or use lettuce

• Eliminate or reduce condiments (choose mustard)

• Avoid bread and chips

Reaching a Plateau

It’s likely that you'll reach a fat-burning plateau while utilizing carbohydrate cycling. If this becomes the case, then you need to switch things up a bit. Have a cheat meal one day or have three to four high carb days to jumpstart your metabolism. This will allow the fat burning process to re-set. Another option is to try zero carbs (none whatsoever) for multiple consecutive days.

Take Home Message

Carbohydrate cycling is a great tool to improve health, physical performance, and diet. A balance between a low and high carbohydrate diet may be most beneficial for an individual’s psychological and physiological state. Finally, utilizing carb cycling requires adjusting high and low carb days to best fit your lifestyle.

Not sure if you can really implement this to make it work? Not sure how to make it work? Not sure what to eat when you are carb cycling? I want to help you more! Consider my last session of LEAN for 2018! We start Nov 12th! More info in the links below!

Maybe you need more personal one on one help! Well I have that too! More info here!


Introducing my Coordinator of the Chaos, Heather Woolwine


I am so excited to formally introduce you to one of the most important people on the #LEANTEAM, my administrative director and client liaison, Heather Woolwine.  By no means is she new around here and I am sure many of you have heard me refer to her but maybe wonder who the heck she was. Heather is truly my right hand gal and the most important person to me behind the scenes of www.AmandaNighbert.com and the LEAN program. Heather does a multitude of things to keep this ship afloat and she does it in the most timely and organized manner possible.  She processes client registrations, manages new sessions, assigns groups, ensure all the proper forms are completed and organizes affiliates and referrals just to name a few of her duties! She is super creative and most importantly always thinking one step ahead of what my needs are or might be and this makes her truly special!  Her forward thinking mindset has really helped me as we have grown over the past year and more importantly provided a greater experience and level of service to my clients. Beyond all that she is pretty much just an amazing person with the biggest heart. And to top it all off, she is family! So needless to say I love her so much and I am so grateful to be able to work with her on a daily basis. Together we make a great team! I am so excited to introduce to you to Heather!


Hello!  My name is Heather Woolwine and I am the administrative director and client liaison for AmandaNighbert.com and the LEAN program.  After spending 14 amazing years as a stay at home mom, I decided to do something for myself and enroll in college receiving my degree in Business Management. It just so happened as I was finishing my degree Amanda was launching her new venture and needed help. She was growing faster than she could keep up with and I was excited to jump in and give her the support she needed. Being a chaos coordinator was right up my alley!  I enjoy taking care of all the behind the scenes stuff therefore making this opportunity the perfect fit!


I am married to Amanda’s younger brother, Scott, and together we have 4 kids, Abby, Zac, Mallory, & Emma. The kids keep us very busy between school functions, sports, and busy social lives!  As a family we live in Nicholasville, KY, not too far from Lexington. We love camping and go as often as we can with our friends and pups! Our favorite place to visit is the beach and we try to make it a point to see the ocean at least once a year.

I appreciate working with Amanda and her program even more because I personally have seen how amazing it works!  I have always yo yo’d with my weight but had gotten to my highest weight ever, including during pregnancy! Having PCOS my doctor said it would be very hard to lose weight.  Both my husband and I decided we needed to take control of our health and weight. After one session with Amanda, I knew my life was changed forever! The inches just melted off of us both!  At this point I am now in a smaller size than I was in high school. I am down almost 50 pounds and 4 pants sizes and my husband is down 20 pounds and 1 pants size. I have never felt better…I had no idea how much the weight was literally weighing me down!



I look forward to continuing to serve and support both Amanda and her clients in the months and years to come! And even more excited to be a part of the #LEANTEAM and this ever growing, exciting venture!