https://www.4uhealthandnutrition.com/about-4u daily 0.75 2019-11-25 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1574800823961-L2WBVIXVPNL60H4JOTXP/new3658smweb.jpg About Your Coach - Hi! I’m Mandy… I created 4U to show the world that healthy isn’t hard. The internet is full of sites pushing complicated nonsense, designed purely for profit. As a Certified Health and Nutrition Coach, I take a uniquely, uncomplicated approach to empower clients to achieve their goals. I don’t demonize food groups or diet protocols; I’m not pro-this or anti-that. I help find what works for you! For 19 years, I worked with a Fortune1 retailer, creating order amid chaos. I broke complex situations into basic parts and designed strategies that allowed customers to succeed. Now, I use these skills to help people like you, improve their health and become ultimately unstoppable in all aspects of life. As a 10 year endurance athlete and accomplished ultra-marathoner, I’ve learned that success is not achieved overnight and I know that minor changes, applied consistently, play a major role in success. Let me help you create an effective, personalized health regimen that will empower you to achieve your goals! Click here to get started! https://www.4uhealthandnutrition.com/meal-ideas daily 0.75 2022-05-17 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1652460609404-S8TNUEKBSDVE2JZUGN84/unsplash-image-UdRSs4L5atQ.jpg Breakfast - I love making these every few weeks (I make 8 -10 at a time). They are or a quick, grab-and-go meal. Whether you eat them for breakfast, snack or another meal, they pack a balanced punch of flavor, protein and nutritious goodness. My recipe is an adaptation from Clean Food Crush. She posts amazing meal ideas! Ingredients: 4oz milk (regular, skim, almond, oat or any variation that suites your needs) 1-2oz water depending on desired thickness 1TBS Chia Seeds 1 scoop protein powder (I used chocolate flavor Orgain which contains 80 calories and 10.5g of protein per scoop) 1TBS agave or honey (you could substitute maple syrup, stevia or any sweeter that you enjoy) 1/2c old fashioned oats (not instant) Instructions: Combine dry ingredients in an 8-10oz mason jar. I typically use a spoon or a long butter knife to mix. Ensure chia seeds are well distributed (this will keep texture on point after they sit overnight). Add liquid and mix again to combine. Your mixture will be relatively watery, but this will change as they sit. Place lid(s) on containers and refrigerate overnight. When you’re ready to consume, mix again with a spoon and top with berries, nut butter, seeds or whatever suites your fancy. You can also omit toppings and eat as is. Enjoy! Nutritional Information: Calories: 388 60g Carbs | 19g Protein | 11g Fat *nutritional data will change based on your personal adaptation of the recipe. https://www.4uhealthandnutrition.com/home-1 daily 1.0 2022-08-03 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1652467435469-N5I7N5YWIML5PW8IJSXF/unsplash-image-HlNcigvUi4Q.jpg Home - Welcome to 4U Health and Nutrition I offer nutrition and lifestyle coaching, uniquely tailored 4U and YOUR needs. Deep health and improved nutrition do not require you to reshape your entire life. Rather, by focusing on small adjustments, made consistently over time, you’ll quickly realize that your goals are well within reach! Let me help you take the first step towards becoming the healthiest version of yourself! https://www.4uhealthandnutrition.com/recipes-egg-cups daily 0.75 2022-05-17 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/bdb951ec-d6c7-4b91-bd6f-730fbe441e2f/unsplash-image-tIElrLKqdjo.jpg Egg Cups - Low Carb Egg Cups These are great for a grab-and-go breakfast that's easily adapted to fit multiple tastes and nutritional requirements. Store in a sealed container in the refrigerator for up to 12 days. My recipe is an adaptation of one from Eating Bird Food. https://www.4uhealthandnutrition.com/general-1 daily 0.75 2022-05-24 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847902870-ZOUR0EX0L2QSQNRC1SP2/image-asset.jpeg General 1 - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847903067-57HDPDJ6TWU40QPAQLS4/image-asset.jpeg General 1 - Make it stand out. It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference. https://www.4uhealthandnutrition.com/store-1 daily 0.75 2022-05-13 https://www.4uhealthandnutrition.com/store-1/p/custom-services monthly 0.5 2023-05-15 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/9fae6011-b19b-4c19-b38f-615ed7fd0414/4U_Mark_Color.jpg Packages - Custom Services https://www.4uhealthandnutrition.com/store-1/p/one-time-plan-8r9hw monthly 0.5 2022-05-13 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1652479082960-EX6JPRUWDZ658R6LANNS/follow+up.png Packages - Follow Up Session https://www.4uhealthandnutrition.com/store-1/p/one-time-plan monthly 0.5 2022-05-13 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1652478605428-HFIO5OTE6UBIZY0QHOXO/1x+Plan.png Packages - One Time Customized Intake Plan https://www.4uhealthandnutrition.com/store-1/p/one-time-caloric-guidance monthly 0.5 2023-05-15 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1578520108278-63P9E14BU2SA5RYSAD32/depositphotos_23373292-stock-photo-groceries-in-wicker-basket-including.jpg Packages - Grocery Store Tour - 1 hour https://www.4uhealthandnutrition.com/store-1/p/24-week-program monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1652478120237-2X0RBKW1QBCAYMWYWOXO/24+Week+Program.png Packages - 24 Week Program https://www.4uhealthandnutrition.com/store-1/p/12-week-program monthly 0.5 2025-03-24 https://images.squarespace-cdn.com/content/v1/5dd706f7aeb96572396ecb6a/1652478078987-SU0IGZKUP1AKIMZBIY8L/12+Week+Program+%281%29.png Packages - 12 Week Program