Rushing to the Kitchen

Rushing to the Kitchen A recipe resource for delicious food

05/22/2026

He will be my biggest heartbreak 😭

05/21/2026

Count your days Crumbl…..Publix is coming for you

05/20/2026

Comment COCONUT and I’ll send you the recipe + macros for this chia seed pudding 🥥 It’s ridiculously simple.

One thing I think people massively overcomplicate with nutrition is the idea that every meal has to be perfect. Sometimes it’s a thoughtfully balanced plate from a recipe you’re winging…sometimes it’s leftovers thrown into a bowl and somehow becoming elite. Both count.

A few highlights from this day:
• protein chia pudding
• realizing very quickly that wasn’t enough food and adding a bagel + eggs because underfueling helps no one
• leftover lunch bowls forever
• the slaw of my dreams (recipe coming once I actually measure what I’m doing lol)
• a protein bar before my group Zoom call (code RUSHING • MDW sale starts tomorrow 👀)
• a dinner focused on variety, color, and fiber

Reminder that balanced nutrition is not about perfection. It’s about building meals that support you, fuel you, satisfy you, and fit into real life.

05/18/2026

It doesn’t start in the gym. It doesn’t start on your plate. It doesn’t start with your morning routine.

It starts with your mindset. It starts with how you speak to yourself.



So many times, one of the biggest missing pieces in fat loss or body composition is mindset.

Because if you constantly tell yourself:
“I can’t do this.”
“I always fail.”
“I’m just not disciplined.”
“That could never be me.”
…eventually, you start acting in alignment with those beliefs.

Not because you are incapable of change, but because your mindset shapes your behaviors. The way you speak to yourself influences the effort you put in, the patience you have with the process, and whether you keep showing up when things are not perfect.

The women who see long term success are rarely the women doing everything perfectly.
They are the women who keep showing up anyway.
The women who stop viewing hard days as failure.
The women who celebrate small wins instead of only focusing on what went wrong.
The women who learn to speak to themselves with encouragement instead of constant criticism.

Because sustainable progress is not built through shame, punishment, or perfectionism.

It’s built by becoming someone who believes they are capable.

05/15/2026

Comment COFFEE and will send you the full set up.

I invested in a Breville recently and it has truly elevated my coffee routine. Do you need one? No. Is it great? Yeah.

Here’s my current protein coffee situation:
-Double shot espresso
-About 4 oz hot water
-Frothed milk
I’m still figuring out how to perfectly froth milk with the Breville, so honestly I still use my old Nespresso frother because it works SO well, especially when I add collagen.

And before the collagen comments roll in, no, you do not need collagen. I personally use it for gut health and because my nails are unreal strong when I consistently take it. That’s it. You could absolutely use protein powder instead. I actually love Promix in coffee but I’m currently out (code rushing).

I’ve also been slowly testing whole, ultra filtered, and lactose free milk again with my EOE. So far, no throat restriction issues, which is huge. I have noticed a little eczema creeping back in, though, so I’m continuing to monitor closely and making sure no other dairy is sneaking into my diet (I had ice cream last week and probably shouldn’t have haha). This is specific to me, not you, I just know I’ll get asked.

I add in a little honey sometimes and make it a priority to sit outside in the mornings (ignore the missing cushions- we bring them in until the pollen stops), listen to the birds, hang out with Atlas, and enjoy a slow start before jumping into work.

Simple things, but always one of my favorite parts of the day.

DM or comment “MACROS” if you’re ready to stop guessing and start fueling.You know how I preach that in order to change,...
05/13/2026

DM or comment “MACROS” if you’re ready to stop guessing and start fueling.

You know how I preach that in order to change, you have to change... well, I lived it and that’s why I’m so passionate about it.

For years I lived by “eat less, do more.” I was doing CrossFit, running daily, strength training and eating as little as possible.

No results. No muscle. Terrible biofeedback. And the heaviest I’d ever been.

I remember sitting on my couch completely exhausted, tired of spinning my wheels, and thinking: something has to give.

That moment changed everything.

Swipe to see the full journey from under-fueled and stuck, to reverse dieting, going back to school for my master’s in clinical nutrition, and building a coaching business that helps thousands of women find their way out of the same cycle.

If you’re working hard and feeling like nothing is working, this one is for you.

I have spent years working closely with women in this phase of life and have seen firsthand how many are struggling unne...
05/12/2026

I have spent years working closely with women in this phase of life and have seen firsthand how many are struggling unnecessarily.

Women are being told:
“Your metabolism is broken.”
“You just need to eat less.”
“Carbs are the problem.”
“It’s your age now.”
“Weight gain is inevitable.”

Meanwhile, many are exhausted, under-fueled, over-stressed, losing muscle mass, sleeping poorly, frustrated with their bodies, and trying harder and harder with former strategies that are no longer serving them.

You are not broken.
But the strategy often DOES need to change.

This phase of life requires a different conversation around nutrition, recovery, strength training, stress, sleep, muscle retention, satiety, hormones, and long-term metabolic health.

In addition to my Master’s Degree in Clinical Nutrition, I also hold certifications in perimenopause and menopause nutrition coaching because women deserve evidence-based guidance that goes beyond “just eat less and do more cardio.”

Perimenopause is not the beginning of decline.

With the right support and strategy, women can still build muscle, improve body composition, support metabolic health, and feel incredibly strong in this season of life.

And honestly? The more women I work with, the more passionate I become about changing this conversation.

If this is a phase of life you are navigating and you are tired of conflicting information online, comment READY and I’ll send you details on working together.

Most people do not “fall off” because they are lazy or incapable of change.They fall off because the plan was too aggres...
05/08/2026

Most people do not “fall off” because they are lazy or incapable of change.

They fall off because the plan was too aggressive, too restrictive, too unrealistic for real life, or built entirely around willpower instead of sustainability.

Real progress is not built from perfection for 2 weeks. It is built from consistency over months.

The women who see the best long-term results are usually not the ones doing the most extreme things. They are the ones who stay consistent when motivation inevitably fluctuates.

So if this week felt imperfect, stressful, emotional, busy, or harder than expected… good. This is where sustainable habits are actually built.

Do not disappear now.
Do not start over Monday.
Do not assume one off week ruined your progress.

Keep going.

And if you are realizing you need more support, structure, education, and accountability beyond this challenge, my 1:1 coaching is open. Comment “coaching” and I will send you details.

05/04/2026

Family in town, no plan, kitchen chaos… and still hitting my goals.

This is your reminder that it doesn’t have to be all or nothing. You don’t have to choose between enjoying your people and staying consistent. You can have both. It just comes down to being a little more intentional with your choices.

Reminder: Just because you are having a dessert or a meal out doesn’t mean you skip meals or foundational habits.

The day of eating:

Breakfast looked like homemade buttermilk biscuits, but I paired it with eggs + egg whites, turkey bacon, arugula, and a sumo orange so I still got in a solid protein + fiber base.

Snack was my opportunity to fill some gaps. Big protein shake with whey isolate (code rushing), coconut water, banana, and frozen berries to bump protein and fiber without overcomplicating things.

Lunch stayed simple. Leftovers. Quinoa, sweet potato, chicken, ground beef. Just because treats are coming later doesn’t mean we skip real meals. That’s how we end up overeating at night and honestly that’s probably where you’re going wrong.

Dinner was last minute, but easy to navigate. Steak, salad, sweet potatoes. I made sure my plate had a strong protein anchor, knowing dessert was coming.

Said dessert was 7 layer bars.

Balance isn’t about removing foods or meals.

You can enjoy dessert and still hit ~30g protein per meal. You can be flexible and still be consistent. That’s the goal.

Consistency isn’t perfection. It’s knowing how to adjust in real life.

05/01/2026

The stress you put around the calories does far more harm than the calories themselves.

For so long, women have been taught to look at food through the lens of fear…

“What is this doing to me?”
“Is this going to set me back?”
“I’ll gain 5 lbs from eating this.”

But what if we flipped it?

What is this meal doing for me?
Fueling performance. Supporting recovery. Letting me be present and actually enjoy my life.

A burger and fries isn’t a setback…. stop acting like it is.

It’s energy. It’s satisfaction. It’s part of the bigger picture.

When you stop moralizing food and start understanding it… everything changes.

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122 Cloudland Canyon Park Rd
Rising Fawn, GA
30738

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