Great info! The exercising once or twice a week thing was SO inspiring!!! I really needed to hear that. It sounds so much more achievable than feeling like if I don't work out at least 3x a week I won't get any progress or maintenance. But apparently that's not the case!
First, Merry Christmas Autumn. Second, right on the money with your food suggestions. And I've found they don't have to break the bank either if that is a concern. Wal-mart, you can get a rotisserie chicken for about $5 and that can last you a day or two. I like the pouched Pink Salmon for grab and go protein. Also, I have picked up a huge liking for that cottage cheese-blueberries-peanut butter snack you showed us a long time ago. Easy to make and take. Have a Happy New Year as well.
I also like the keto pancakes/breads as an easy meal. Cottage cheese, eggs, and some kind of binding agent like protein powder, almond flour, or even a typical unbleached regular flour as you don't need much of it to make a proper pancake batter. Then toss some frozen blueberries in a pan till they get saucy, and I like to add cream cheese to it to make it more of a spread and put that over my pancakes is so good! It's like having a treat that happens to be a protein bomb with other good nutrients. Happy Holidays!!
The Rotisserie chicken is always my go to. Ill get one at my grocery store and some days they have specials. Usually the day Im shopping is when I do my meal prep. N ill portion out chicken in containers, pulling it off the bone and using the scales for portions when necessary. N the leftover stuff clise to the bones I can use to make soups etc So basically for $6 or $7 I have at last 3 or 4 meals figured out.
I think if you're working out intensely once a week is probably enough. But yes those of us in the peri- or menopause camp, more regular and shorter workouts may be a better option. Personally I am working on one medium-intensity weight-bearing session a week with a yoga and/or mat pilates class plus 'whenever I can fit it in' work such as push ups against my kitchen bench while my coffee brews or balance movements like standing on one leg while brushing my teeth, to just keep movement in my day. I suggest looking into options specific to your needs and talking to your GP or a dietitian who specialises in menopause to target what you need. I'm still working on getting things right, but this has made a difference for me.
Hello there, I’m not a nutritionist but I just thought I’d give you a tip that helped me gain much needed weight. Nut butters, protein shakes and trail mixes are nutrient dense food snack choices that may just be helpful to consume in between meals 🥜🥛🫶
No, LMNT does not contain maltodextrin. The ingredients in LMNT are designed to be simple and clean, focusing on electrolytes like sodium, potassium, and magnesium. It also avoids sugar, gluten, and other additives Maltodextrin is a common food additive and is a polysaccharide produced from starch and is often used as a thickener, filler, or preservative in many processed foods. It's popular because it can improve the texture and shelf life of products without significantly altering their taste. Maltodextrin is considered potentially harmful for several reasons: High Glycemic Index which means it can cause rapid spikes in blood sugar levels. This is particularly concerning for people with diabetes or insulin resistance. Gut Health: Some studies suggest that maltodextrin may negatively affect gut bacteria, reducing the number of beneficial bacteria and increasing harmful ones. This imbalance can lead to digestive issues and increase the risk of inflammatory bowel disease. Allergic Reactions: In some cases, maltodextrin can cause allergic reactions, including gastrointestinal symptoms like gas and diarrhea, as well as skin irritations. Weight Gain: As a simple carbohydrate with no nutritional value, maltodextrin can contribute to weight gain if consumed in large amounts. Potential for Contamination: If derived from wheat, maltodextrin may contain traces of gluten, which can be problematic for individuals with celiac disease or gluten intolerance. While maltodextrin is generally recognized as safe by the FDA, it's best to consume it in moderation, especially if you have specific health concerns.
I learned this recently. The owners of LMNT even posted that it does contain maltodextrin hidden under the natural flavors. I have a corn allergy. I'd been having weird issues not realizing it was the LMNT.
![17 Foods I Buy *EVERY WEEK* As A Nutritionist | Healthy Meal Ideas [2025 Update]](/img/n.gif)
Great info! The exercising once or twice a week thing was SO inspiring!!! I really needed to hear that. It sounds so much more achievable than feeling like if I don't work out at least 3x a week I won't get any progress or maintenance. But apparently that's not the case!
First, Merry Christmas Autumn. Second, right on the money with your food suggestions. And I've found they don't have to break the bank either if that is a concern. Wal-mart, you can get a rotisserie chicken for about $5 and that can last you a day or two. I like the pouched Pink Salmon for grab and go protein. Also, I have picked up a huge liking for that cottage cheese-blueberries-peanut butter snack you showed us a long time ago. Easy to make and take. Have a Happy New Year as well.
I also like the keto pancakes/breads as an easy meal. Cottage cheese, eggs, and some kind of binding agent like protein powder, almond flour, or even a typical unbleached regular flour as you don't need much of it to make a proper pancake batter. Then toss some frozen blueberries in a pan till they get saucy, and I like to add cream cheese to it to make it more of a spread and put that over my pancakes is so good! It's like having a treat that happens to be a protein bomb with other good nutrients.
Happy Holidays!!
Merry Christmas, Autumn!🎄🎄
Merry Christmas autumn bates
The Rotisserie chicken is always my go to. Ill get one at my grocery store and some days they have specials. Usually the day Im shopping is when I do my meal prep.
N ill portion out chicken in containers, pulling it off the bone and using the scales for portions when necessary.
N the leftover stuff clise to the bones I can use to make soups etc
So basically for $6 or $7 I have at last 3 or 4 meals figured out.
Great tips! Love you Autumn. All the best to you and yours!💜 Can't wait to see your new baby in the coming year!!
Great video! Merry Christmas to you and your family 🎅 🎄 ❤️
Thank you for this information. My question is how long a workout in order for it to be effective once a week?
Merry Christmas, Autumn! 🎄 ❤ Looking forward to the January body recomp challenge!
Merry Christmas to you and your family Autumn.🎄🎅🏻❄️🎁❤️🇨🇦
Happy Holidays
Merry Christmas to you and your family
Happy New year!
🌞 Merry Christmas to the Autumn Bates Nutrition Nation!!
Cheers to you and yours! ⚘️
☕️🕊💙✨️🎄❄️☃️
Merry Christmas and best wishes for 2025 Autumn. Thank you for all your great content in 2024
Working out only one day? What about us perimenopausal ladies who have to build muscle and try to keep our bone density??
I think if you're working out intensely once a week is probably enough. But yes those of us in the peri- or menopause camp, more regular and shorter workouts may be a better option. Personally I am working on one medium-intensity weight-bearing session a week with a yoga and/or mat pilates class plus 'whenever I can fit it in' work such as push ups against my kitchen bench while my coffee brews or balance movements like standing on one leg while brushing my teeth, to just keep movement in my day.
I suggest looking into options specific to your needs and talking to your GP or a dietitian who specialises in menopause to target what you need. I'm still working on getting things right, but this has made a difference for me.
Merry Christmas!
Hi question how can I have protein and collagen at the same time
Appreciate the precook protein tips
Does anyone have a good work out schedule that they follow for these kind of results?
Thank you!
Hey autumn, lactose intolerant, 60, need to gain weight. I grow all my own veg and eat it all year. How can I gain weight????
Hello there,
I’m not a nutritionist but I just thought I’d give you a tip that helped me gain much needed weight. Nut butters, protein shakes and trail mixes are nutrient dense food snack choices that may just be helpful to consume in between meals 🥜🥛🫶
Autumn will the elements break a fast? 😊
The unflavored one will not 🎉
Please can somebody explain maltodextrin to me - it’s in everything I buy.❤
No, LMNT does not contain maltodextrin. The ingredients in LMNT are designed to be simple and clean, focusing on electrolytes like sodium, potassium, and magnesium. It also avoids sugar, gluten, and other additives
Maltodextrin is a common food additive and is a polysaccharide produced from starch and is often used as a thickener, filler, or preservative in many processed foods. It's popular because it can improve the texture and shelf life of products without significantly altering their taste.
Maltodextrin is considered potentially harmful for several reasons:
High Glycemic Index which means it can cause rapid spikes in blood sugar levels. This is particularly concerning for people with diabetes or insulin resistance.
Gut Health: Some studies suggest that maltodextrin may negatively affect gut bacteria, reducing the number of beneficial bacteria and increasing harmful ones. This imbalance can lead to digestive issues and increase the risk of inflammatory bowel disease.
Allergic Reactions: In some cases, maltodextrin can cause allergic reactions, including gastrointestinal symptoms like gas and diarrhea, as well as skin irritations.
Weight Gain: As a simple carbohydrate with no nutritional value, maltodextrin can contribute to weight gain if consumed in large amounts.
Potential for Contamination: If derived from wheat, maltodextrin may contain traces of gluten, which can be problematic for individuals with celiac disease or gluten intolerance.
While maltodextrin is generally recognized as safe by the FDA, it's best to consume it in moderation, especially if you have specific health concerns.
Dr Berg's youtube channel has plenty of videos explaining this. In short, he says it's as bad, if not worse for blood sugar that plain white sugar!
@joematthews1754 maltodextrin absolutely IS added to LMNT. Their website addresses it.
LMNT flavored options contain maltodextrin in small amounts listed as “natural flavors” as a flavor carrier.
Once a week? I can’t see how that would benefit anyone. That definitely wouldn’t work for me.
It’s just for maintenance though
I wish you would stop pushing LMNT. It contains maltodextrine which has many negative drawbacks. This damages your credibility. Merry Christmas.
LMNT does not contain maltodextrin.
No but it's got yucky alternative sweetners.
I learned this recently. The owners of LMNT even posted that it does contain maltodextrin hidden under the natural flavors. I have a corn allergy. I'd been having weird issues not realizing it was the LMNT.
Thank u friends ❤
Yes, just figured this out. It’s hidden under their natural flavors. Can raise your blood sugar.
Somehow I became unsubscribed from you.
24 hrs into a 36 maby more hr fast total reset and heal