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Married to My Macros

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25.01.2022 Starting off May with one for all of our busy mamas, new mamas or mamas to be! Protein bites are one of the easiest grab and go snack. They take 10 minutes to prepare and can be kept in the fridge all week for whenever you need a quick bite. ... Have some left over at the end of the week? They also freeze well for up to two months. The higher calorie option is an amazing option for breastfeeding mama’s. It’s packed with healthy fats and an easy way to get calories in with all three macronutrients. INGREDIENTS: HIGHER CALORIE OPTION 1 cup quick oats 1/4 cup pumpkin puree 1/2 cup peanut butter 2 scoops protein powder 1/4 cup flax seeds 54g chopped walnuts (~1/2 cup) 1 tbsp maple syrup/honey 2 tbsp dark chocolate chips 1/2 tsp salt (iodized is recommended if breastfeeding to support Mom’s thyroid health) LOWER CALORIE OPTION 1 cup quick oats 1/3 cup pumpkin puree (NOT pumpkin pie filling) 1/3 cup peanut butter (or other nut butter of choice) 2 scoops protein powder 2 tbsp chia seeds (can sub with flax seeds if preferred) 1 tbsp maple syrup/honey 2 tbsp dark chocolate chips 1/2 tsp salt 1/2 tsp cinnamon DIRECTIONS: Add all ingredients to a large bowl (except the chocolate chips) and mix well until combined. If the mixture is dry, add almond milk or water 1 tbsp at a time until the desired consistency is reached. Fold in the chocolate chips and divide equally into 12 balls. Store in the fridge for up to 1 week or freezer for up to 2 months. Makes 12 servings Nutrition (Higher Calorie): Cals: 183 Protein: 9g Carbs: 12g Fiber: 3g Fat: 11g Nutrition (Lower Calorie): Cals: 126 Protein: 7g Carbs: 11g Fiber: 2g Fat: 6g

24.01.2022 Looking for an easy dinner option the whole family will love? This easy spaghetti sauce can be served over any ‘noodle’ option, making it easily customizable to everyone. We love it over veggie noodles, whole wheat pasta or lentil/bean based pasta. To make your dinner even quicker, this sauce can be prepped ahead on the weekend. ... This recipe also freeze well, making it a perfect option for any parents to be, or busy people, looking to build up a freeze stash. We recommend placing the sauce in a freezer bag, removing all the air, and placing flat in the freezer to maximize space. INGREDIENTS: 450g extra lean ground beef 400ml (14oz) can crushed tomato 160ml (6oz) can tomato paste 1 small onion 1 tsp salt 1 tbsp dried parsley 1 tsp garlic powder 1/2 tsp Italian seasoning 1/4 tsp crushed red pepper flakes 1 tbsp soy sauce 1 tbsp white sugar (can use maple syrup) 1 cup water 1/4 cup fresh basil, chopped noodles of choice DIRECTIONS: Add the ground beef, onion and salt to a heated pan and cooked over medium-high heat until cooked through. Drain extra fat and add tomato sauce, tomato paste. soy sauce, brown sugar and seasonings (except basil) to the pan. Bring the sauce to a boil then add the water. Stir well and let simmer for 30 minutes. Add basil once done cooking and stir well to combine. Serve over noodle of choice, garnish with more basil and/or Parmesan cheese. Makes 4 servings Nutrition (sauce only): Cals: 272 Protein: 28g Carbs: 22g Fiber: 4g Fat: 9g Nutrition (served over 60g whole wheat spaghetti, measured dry): Cals: 480 Protein: 37g Carbs: 67g Fiber: 9g Fat: 10g *For lower carb option, serve over veggie noodles *For high fats, drizzle olive oil over the dish prior to serving.

23.01.2022 Happy Mother's Day to all of the inspiring mother's and mother's-to-be in our community! We see everything you do to give your children the strength and support they need to conquer the world.

15.01.2022 During the fourth trimester, you are likely to find yourself with limited time, and hands, for basic activities like eating a meal or cleaning the house. How do you possibly find time for self-care too? Self-care may look a little different, and may be focused on helping to take things off your plate so you can spend more time with your new baby. Some ideas include: Building up freezer stock, pre-baby, with easy to eat foods, soups and grab and go snacks.... Reaching out to your community for help. People are often more than willing to help, especially with specific direction on what type of foods or household chores would be helpful. Investing in outside help, such as a food delivery/ meal prep service or someone to clean the house. Our biggest recommendation is to identify your priorities and focus on those. Your priorities may not be exercise or tracking your food immediately, or for an extended time postpartum, and that’s okay. Give yourself grace and focus on what will make you feel best during this stage. As your postpartum journey continues, finding time for self-care continues to be important. Whether that is going to the gym, getting your hair or nails done, or making time to cook a new recipe. Identify what will make you feel rejuvenated and recharged and work with your partner to build that time into your weekly schedule.

09.01.2022 Our first chat to kick off the Mother’s Day theme of the month - coach @katrinaangela takes us through her experience throughout the first 9 months of baby Mattea’s life. As a new mom (and/or dad!), it is essential that you are still making time and space to take care of yourself, however that may look. But this is much easier said than done when you may find yourself without the time to even sit down, let alone eat a full meal or take a shower.... Kat takes us through: - How to ask for help postpartum - Postpartum symptoms: what’s ‘normal?’ - How to take care of yourself immediately postpartum, and throughout the first year - Making time for you and your partner Listen in on Spotify, Apple Podcasts or Youtube and let us know your thoughts below!

06.01.2022 MTMM Member of the Month Charmain (@charmaintsoi) began her journey with MTMM in early 2019 after moving from Vancouver to Hong Kong, where after a few months of transition and a little culture shock, felt a little out of sorts with how she felt, looked and physically performed. While she may have been a little skeptical at first, Charmain soon embraced the holistic approach the MTMM program offers as we looked to address not only her nutrition, but her attention to specif...ic lifestyle factors, work/life balance, sleep hygiene and her self talk. The transformation we have seen over the last two years has been incredible. Physically she's stronger, leaner and fitter than ever before, but mentally she has become unshakeable in her endeavour to be proud of who she is and what she can do. Her attention has significantly moved away from the bathroom scale, toward the barbell as she has learned to embrace what her body is truly capable of when adequately nourished. '...Early 2019. At this point I'm training with zero intention or intensity; I dreaded getting in and out of my shower because I hated seeing my reflection in the mirror and I started avoiding social situations. 'Since working with Ben, I'm eating more than I ever have (and I don't feel bad about it), I am sleeping more than I ever have, and am the leanest I've been for many years without even intentionally trying. More importantly, this is the healthiest I've been mentally for as long as I can remember' 'While starting wasn't easy, the MTMM method is sustainable, and has added a lot of value to my life' Trusting the process, playing the long game, accepting that there are going to be weeks that don't go to plan and learning how to incorporate social obligations into her approach, Charmain's continues to embody all the things we strive for as a brand. Even after two years she remains coachable, receptive to feedback and continually looks for new areas for self development. She is an absolute pleasure to coach and is a very deserving Member of the Month!