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by Patty | Oct 14, 2019

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30-MINUTE TURKEY SAUSAGE AUTUMN SOUP
Quick & Easy Chicken, Broccoli & Carrot Soup
Healthy Snacks & Recipes for the School Year
Gabby’s Decadent Energy Bites
Zucchini & Ground Turkey Skillet

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Patty@PattyRD.com

1 Sugar Creek Center Blvd., Suite 955
Sugar Land, Texas 77478

Sugar Land Nutrition by Patty RD

Tips for Effective Body Fat Loss While Preserving

Tips for Effective Body Fat Loss While Preserving Muscle 🏋️‍♂️🥦

First of all, it’s essential to approach this goal with patience, balance, and the right knowledge to see sustainable results.

Here are my top tips to help you achieve your dream bod:

1️⃣ Prioritize Protein 🍗: Protein is your muscle's best friend! Make sure to include lean sources like chicken, turkey, fish, tofu, or beans in your meals. Protein helps repair and maintain muscle tissue while keeping you feeling full.

2️⃣ Balanced Nutrition 🥦: And, don’t skimp on your other macros! Carbs provide energy for workouts, and healthy fats support overall health.

3️⃣ Stay Hydrated 💧: Adequate hydration is essential for fat metabolism and muscle function. You absolutely should try to drink water throughout the day.

4️⃣ Mindful Eating 🧘‍♀️: Pay attention to your body's hunger cues and eat mindfully.

5️⃣ Strength Training 🏋️‍♀️: Keep lifting weights! Strength training helps preserve muscle mass while promoting fat loss.

6️⃣ Cardio in Moderation 🏃‍♂️: Cardio is fantastic for burning calories, but too much can break down muscle. You can incorporate walking into your routine and consider HIIT for an efficient fat-burning workout.

7️⃣ Sleep and Recovery 😴: Don't underestimate the power of a good night's sleep! Sleep aids muscle recovery and regulates hormones related to hunger and fat storage.

8️⃣ Track Your Progress : Keep a food diary, track your workouts, and take progress photos.

Remember, it's not just about looking great; it's about feeling your best and staying healthy too! Progress may be slow, but consistency is the key! Keep your goals in mind, stay positive, and you'll see the body you want over time. 🌟💪

Have any questions or tips of your own? Share them in the comments below.

If your weight loss goal has you stressed & exhausted, there's hope and a better way to do it. I would love to help you tailor a plan to your specific needs and ensure you're on the right track. Send me a DM to find out more about my programs.

#healthyweightloss
#HealthyLiving #BodyFatLoss #MusclePreservation #NutritionTips

Happy National Daughter's Day, to my two beautiful

Happy National Daughter's Day, to my two beautiful,shining stars, Adrienne and Gabby! I totally love and appreciate you both for becoming just the way you are and that’s two incredible people, I adore. ✨💖 #DaughtersDay #ProudParent #FamilyLove"

Over 80% of your results will come from doing thes

Over 80% of your results will come from doing these simple steps. There's no need to recreate the wheel. Read tips in caption:

✨Create a calorie deficit through cleaner eating and portion control.

✨Eat straight out the ground foods (whole foods)for better nourishment to satisfy your body more efficiently.

✨Do light cardio, such as walking, biking or dancing to keep in shape.

✨Lift to build muscle to be more efficient at burning calories.

Ready to lose weight naturally and do the right thing for you?

Feel free to DM me to schedule your FREE special session call NOW! Don't miss out on the opportunity to transform your body, mind and life for good!

#Naturalweightloss #weighttraining #fatloss #protein #buildmuscle #healthylifestyle #healthyplan #weightlosstips #weightlossjourney #weightlossgoals #Weightlosshelp

30-MINUTE TURKEY SAUSAGE AUTUMN SOUP by Patty | Se

30-MINUTE TURKEY SAUSAGE AUTUMN SOUP
by Patty | Sep 16, 2023 | Recipes, Soup

Fall/Autumn is near, so I was excited to make my turkey sausage soup today as it began to rain and the weather got cooler. I felt the weather change, I sat and savored this hot bowl of brothy goodness with a smile. This soup recipe is low in fat, low in carbs and high in protein, keeping you on your weight loss plan.
DIRECTIONS:
Heat the oil in a Dutch oven or large pot over medium heat. Add the sausage and cook for seven to eight minutes or until it is browned, breaking it up as it cooks. Remove and set aside.
Add the chopped onion and sauté for three to four minutes or until softened. Add a splash of broth or water if needed. Add the carrots, celery, sweet potato, and garlic to the pot and sauté for four to five minutes. Add another splash of broth or water if needed.
Add the cooked sausage back in along with the broth, water, and Italian seasoning. Bring to a boil and then reduce the heat and simmer, partially covered for 20 to 25 minutes or until the potatoes and vegetables are tender.
Divide into bowls and enjoy!
Makes 6 Servings
INGREDIENTS:
2 tbsps Extra Virgin Olive Oil
1 lb Italian Turkey Sausage (casing removed)
1 Yellow Onion (small, finely chopped)
2 Carrot (large, peeled, chopped)
2 stalks Celery (large, chopped)
2 Sweet Potato (Japanese, small, peeled, diced)
2 Garlic (cloves, minced)
4 cups Chicken Broth, Low Sodium
4 cups Water
2 tbsps Italian Seasoning
NUTRITION INFORMATION:
Total Calories: 239
Fat: 12g
Carbs: 16g
Fiber: 3g
Sugar: 5g
Protein: 19g
Sodium: 549 mg
Try this recipe and let me know what you think! Sign up to get recipes like this in your inbox every other week through my newsletter at pattyrd.com/
#healthyfood #healthysouprecipe

Cattle Baron’s Ball is the American Cancer Socie

Cattle Baron’s Ball is the American Cancer Society’s signature event and Houston’s event is the second largest in the entire country!

And…congratulations and hats off to my dear friend, Jacquie Baly and her co-chair, Lara Bell for chairing the most exciting charity event, I have ever attended!

The 2023 “Rhinestone Rodeo” themed-shindig raised $1.5 million here in Houston on 9/9/23.
The money goes to research and Hope Lodge, which is housing for people traveling to Houston for cancer treatment.

The American Cancer Society is a leading cancer-fighting nonprofit organization with a vision to end cancer for everyone. Their mission is to improve the lives of people with cancer and their families through advocacy, research, and patient support, to ensure everyone has an opportunity to prevent, detect, treat, and survive cancer.

The Houston Cattle Baron’s Ball 2023 was quite the party and a huge success all for a great cause! I had an absolute blast and was happy to be a part of it. Thanks to everyone responsible for making it an unforgettable wonderful night.

#EveryCancerEveryLife #CBB
#CattleBaronsBall #cattlebaron #cancerawareness #CancerResearch
#HopeLodge
#rhinestonerodeo

Cattle Baron's Ball is the American Cancer Society

Cattle Baron's Ball is the American Cancer Society's signature event and Houston's event is the second largest in the entire country!

And…congratulations and hats off to my dear friend, Jacquie Baly and her co-chair, Lara Bell for chairing the most exciting charity event, I have ever attended!

The 2023 "Rhinestone Rodeo" themed-shindig raised $1.5 million here in Houston on 9/9/23.
The money goes to research and Hope Lodge, which is housing for people traveling to Houston for cancer treatment.

The American Cancer Society is a leading cancer-fighting nonprofit organization with a vision to end cancer for everyone. Their mission is to improve the lives of people with cancer and their families through advocacy, research, and patient support, to ensure everyone has an opportunity to prevent, detect, treat, and survive cancer.

The Houston Cattle Baron's Ball 2023 was quite the party and a huge success all for a great cause! I had an absolute blast and was happy to be a part of it. Thanks to everyone responsible for making it an unforgettable wonderful night.

#EveryCancerEveryLife #CBB
#CattleBaronsBall #cattlebaron #cancerawareness #CancerResearch
#HopeLodge
#rhinestonerodeo

One of the most common misconceptions about changi

One of the most common misconceptions about changing your body composition is that the fat that you’re losing “turns into” muscle tissue.

✨On the surface, this idea does make sense. Since your fat shrinks when your muscle mass is growing, it’s easy to think that the two are related.

✨However, the process of body recomposition (aka building muscle while losing fat) is actually two separate processes: muscle growth and fat loss.

✨Muscle growth, or muscle hypertrophy, requires resistance training and an adequate diet with plenty of protein. This allows your muscle tissue fibers to grow bigger and stronger over time.

✨Fat loss, on the other hand, requires a negative energy balance. If you’re burning more calories than your body needs, your body then draws on your reserved energy stores — in other words, your fat tissue.

✨While you can certainly lose fat and gain muscle at the same time, they aren’t inherently linked. Rather, they are two different processes that ultimately add up to your overall aesthetic and fitness goals.

If you are ready to take control of what it takes for you to start your transformation to better health and permanent weight loss, I am here for you and ready to help.

Feel free to DM me to schedule your FREE special session call NOW! Don't miss out on the opportunity to transform your body, mind and life for good!

#weightloss #loseweight #weighttraining #fatloss #protein #weight #lifestyle #food #exercise #meal #healthy #healthylifestyle #nutritionexpert #weightlossjourney #nutrition #nutritionist #dietitianhelp
@patty@pattyrd.com

My daughter Gabby came up with an easy, filling, a

My daughter Gabby came up with an easy, filling, and decadent treat to keep you full and focused throughout the day! Oats, maca powder, and honey will give you that needed boost of energy throughout your long day, while almond butter, walnuts, and protein powder help you stay full and nourished and can help you reach your daily protein intake. 💪🏼

Don’t forget to add these simple and wholesome ingredients into your next shopping list 📝

⭐️ Ingredients

1 cup of oats

1 scoop of protein powder

2 tsp maca powder

dash of cinnamon

dash of Himalayan sea salt

1/2 cup of creamy almond butter

1/2 cup of chopped walnuts

1/2 cup of shelled hemp hearts

1/2 cup of bittersweet mini chocolate chips

1 tbsp chia seeds

2 tbsp of honey

⭐️Instructions:

⭐️ Add your oats, protein powder, maca powder, cinnamon, and salt into a blender or food processor and mix ingredients until they incorporate into a fine powder.

⭐️ Put your dry mixture into a large mixing bowl and add the remaining dry ingredients: walnuts, hemp hearts, chocolate chips, and chia seeds. Next, add the almond butter, honey, and hemp seed oil and use your hands to combine the ingredients until it becomes a thick, doughy consistency.

⭐️ Begin forming the mixture into balls, about 1 1/2 inches wide. If the mixture is not holding together, add more honey, hemp seed oil, or any other binding ingredient such as dates or agave to help keep its shape.

One of these decadent energy bites can last over a week in the fridge and is perfect for travel, before a workout, or as a snack for after work or school. Enjoy!

Try this recipe and let me know what you think! Sign up to get recipes like this in your inbox every other week through my newsletter at pattyrd.com/

#healthysnack #healthyfood #healthyfoodideas #easyproteins

Is paddle boarding a good workout and does sports

Is paddle boarding a good workout and does sports nutrition apply? YES IT DOES!!!

Paddleboarding is a fun and physically demanding activity and like any other sport, it can be enhanced by proper nutrition.

Stand up paddle boarding (SUP) looks like a very tranquil sport, however it's an intense workout that is great for burning calories. In fact, by doing an hour of leisurely paddling you could burn between 300-400 calories.

Whether you're a casual paddler or a serious enthusiast, here are some of my nutrition tips to help you make the most of your paddleboarding experience:

💦Hydration is Key:

Stay well-hydrated before, during, and after your paddleboarding session. Dehydration can lead to decreased performance and increase the risk of heat-related illnesses.

💪Fuel Up with Carbohydrates:

Carbohydrates are your body's primary source of energy for physical activity. I usually consume a balanced meal that includes carbohydrates about 2-3 hours before paddleboarding. My favorite pre- meal is a smoothie.

💪Include Protein:

Protein helps with muscle recovery and maintenance. Incorporate some protein in your pre-paddleboarding meal or snack.

💪Choose Healthy Fats:

Healthy fats provide long-lasting energy. Consider adding some healthy fats to your pre-paddleboarding meal.

💪Snack Smartly:

If you're going for a longer paddleboarding session, bring along a portable and easily digestible snack for quick energy. Some options include energy bars and trail mix.

💪Avoid Heavy, High-Fat Meals Right Before Paddling:

Large, heavy meals that are high in fat or fiber can lead to discomfort while paddling.

💪Post-Paddle Recovery:

After your paddleboarding session, refuel with a meal or snack that includes carbohydrates and protein to support muscle recovery and glycogen replenishment.
 

🤔Listen to Your Body:

Pay attention to your body's signals for hunger and thirst during your paddleboarding adventure. Don't wait until you're starving or severely dehydrated to refuel. Feel free to consult me for some personalized advice based on your specific goals and circumstances when participating in SUP or any other sport activity.

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