Heather DiBiasi

PROTEIN POWER SMOOTHIES IS HERE!!!! 📖 I am actually tearing up writing this post😭 PROTEIN POWER SMOOTHIE is officially released as of today and I cannot believe it!!! Ahhhh!!!! 🙈 It’s been a long time coming and I am so exciting for you to finally be able to get your hands on it 😊 Protein Power Smoothie is the ultimate guide for learning how to make smoothies that will help you manage your cravings, optimize your metabolism and burn fat 🔥😉 It’s the same formula I used to help me lose 20 + pounds and take control of my craving as well as countless clients too! In this book I break down... 🧬 The science behind a high protein, low carb lifestyle 🥤 Why smoothies can be such an incredible tool for your health journey 🥑 How to use my low carb smoothie formula to make endless smoothie options that will support your goals (including portions, food lists, swaps for specific needs or preferences and more!) 🥛 How to pick the right protein powder and fiber sources for you (including charts to help!) 👩🏻‍🍳 75 delicious, filling and unique smoothie recipes! The categories for the smoothies are the classics, seasonal, dessert flavors, smoothie bowls, snack smoothie and mocktail flavors including recipes such as Sugar Cookie, Apple Crisp, Espresso Martini, Avocado Mint Chip, Raspberry Lemonade, Rainbow Cookie, Cookie Monster, Key Lime Pie, Chocolate Hazelnut, Pecan Pie, Carrot Cake, Salted Caramel and more! Protein Power Smoothies can be for the person trying to dip their toes into a healthy lifestyle and wants as easy, convenient meal to help them start their journey. Or it’s for the person who is already on the wellness train but wants to optimize their health and add variety to their meals. I am SO confident you are going to love Protein Power Smoothies and I cannot wait for you to get your hands on it 🤗 You can order it now via the link in my bio!!! Lastly, THANK YOU for being here in my community. I appreciate you and your support more than you will ever know! Plz share your books and recipes, I would LOVE to see your creations📕 LOVE YOU😘 xoxo, Heather 💕 #highproteinlowcarb #highproteinmeals #proteinsmoothies

Ahhhh, I wrote a Cook Book 😱 PROTEIN POWER SMOOTHIES💥is now available for pre- order 🥳 (link in bio) I have been DYING to tell you babes about this project I’ve been working on for almost a year now - creating my first book! 📖Like I’m an author now, and I can’t get over it😭 I had SO much fun writing this book and poured my heart and soul into every page and recipe 🥰 It includes 75 high protein, low carb smoothie recipes designed to balance blood sugar, decrease cravings, manage hunger and optimize your metabolism so you can be more efficient at burning fat and can reach your health goals 🔥 The smoothie categories range from the classics, to seasonal flavors, dessert flavors, mocktail flavors, smoothie bowls and even snack options! 🤩 The flavors in this book are unreal range from some of my personal favs… Almond Cookie, Avocado Mint Chip, Cookie Monster, Carrot Cake, Pina Colada, Matcha Mango Madness, Key Lime Pie, Salted Caramel, ACV Appletini.. just to name a few 😜 It also includes chapters on the science behind a high protein, low carb lifestyle (‘cause I know you babes love the science 🤓) as well as a chapter on how to use my low carb, high protein smoothie formula so you can make your own creations 🤗 I cannot wait for you to get your hands on Protein Power Smoothies so you have tons of proven recipes that will satisfy any craving & help you feel your best 😍 It comes out December 5th but if you would like to preorder it via the link in my bio today your support would mean the world to me ❤️🌎 It will be Just in time for holiday gifts and the new year! I will also be sharing some fun smoothie things very soon so stay tuned 😉 I Just wanted go say, I truly appreciate you for being in my community and can’t wait to hear what you think and maybe even see your creations 🥰 Xoxo, Heather 💕 P.S. This is my Strawberry Milkshake 🍓🥤I haven’t shared in awhile! Ingredients are: 1 serving vanilla protein powder, 1 serving collagen, 1 tbsp. cashew butter, 1 cup frozen cauliflower rice, 1/2 cup frozen strawberries, 1 tbsp. psyllium husk, 1.5 cup unsweetened almond milk. #highproteinlowcarb #highproteinsmoothie #highproteinmeals #highproteindiet

“I don’t know whats wrong with me, I feel like I am addicted to food. I am hungry allll the time” 😫 And this is coming from a client who came to me already eating really healthy and doing everything she could to take care of herself 😔 This client is super educated on nutrition has been studying it for a long time. She is the girl that … 👉🏼 focused on mainly whole foods 👉🏼 any package product she did have were higher quality products with simple ingredients 👉🏼 hits about 12k steps a day 👉🏼 avoids gluten, dairy, eggs and other food she sensitive to due to hashimotos 👉🏼 was working out regularly She was counting macros with a coach for 8 months “ get her metabolism up,” yet didn’t see the scale budge. (BTW - I don’t believe you need to wait to see results even while improving your metabolism.) And the most annoying thing for her was that she was constantly dealing with hunger and food cravings ALL day long. She couldn’t go more than an hour or two without feeling like she wanted to eat her arm off 😣 She was also snacking constantly on “blood sugar friendly” foods, but never felt satiated. So, in addition to losing weight, her biggest goal was to not be hungry all the damn time! My specialty 😉 Within ONE WEEK of following my low-carb meal formula that I customized for her, her cravings and hunger between meals had drastically decreased! Within two weeks, she was barely needing to snack between meals. Before this, she hasn’t not snacked between meals in like a decade! In these past 3 weeks she’s down 3 pounds, her period was SO much better & her digestion has been more regular 🥳 But it’s not about not snacking as much as it’s about the freedom of not feeling ravenous and hungry between those meals. And it’s not that she could never have a snack if she does need one, but she knows how to fit it into her plan and it’s not something that’s taking over her life. Because there’s nothing worse than having that constant food noise nawing at you all day long, especially when you’re trying to lose weight! It can make it feel pretty much impossible! Need help managing your hunger and cravings while losing weight? DM me, I’d love to chat!💞

Spilling the 🫖 ⬇️ Client H (50 y.o) came to me with a goal to lose 20-25 pounds and lower her A1c (it was 5.9 so in the pre-diabetic range.) She was the women who was… ✔️ working out at home 5 days a week ✔️ going on long walks almost daily ✔️ eating really healthy foods, and trying to prioritize protein / decrease her carbs She felt like she was doing everything she could possibly think of, but nothing was working! She kept losing and gaining the same 5 pounds for yearsss despite all the effort she was putting in, which was really frustrating to her!😣 She was so overwhelmed and confused with all the contradicting nutrition advice and wanted to understand what she needed to do for her body’s unique needs. The thing is, I work with so many women who are coming to me with such an amazing foundation for their health. But losing weight and improving, our health isn’t always as simple as just eating more protein, moving our body and decreasing carbs. Yes, those things are important and definitely helpful. But with those things, you also need a plan. A strategy to follow instead of aimlessly doing healthy habits, crossing your fingers 🤞 and praying to the gods, spirits (cauldron for my ACOTAR girlies 😜) or whatever it is you believe in that the scale gonna drop. Here’s what we did… ✅ Personalize my low carb meal formula for her. For this client, this looks like actually upping her protein and fat for breakfast, decreasing her carbs and adding more veggies to lunch and upping her protein for dinner. ✅ Monitored her progress We used the scale and a food journal to track what she was doing to make sure that she was seeing results. This helped us tweak things like her formula at one point in her journey when we needed to really easily so she could keep seeing progress! With the right plan it’s literally that simple. Within a week of following her customized meal formula, the weight it started falling off. And she kept saying to me… “I don’t understand why it was so hard for me in the past because this is so easy!” She’s now down 30 pounds and feel better than ever! Need help with your weight loss? DM me, I’d love go chat xoxo 💞

Comment COOKIE for the full chocolate peanut butter breakfast cookie recipe 🍪 Seriously this breakfast is SO FILLING, it’s always a go to recommendation of mine to clients if someone is really struggling to manage their hunger and craving while losing weight! Loaded with protein, healthy fats and fiber to support your metabolism and keep blood sugar stable making it perfect to start your for weight loss 💪 Especially if you’re also someone like me who has a sweet tooth, it helps me have something to look forward to and also satisfy that want for me early in the day! What you’ll need ⬇️ Protein powder Collegen (optional) Psyllium husk (or oats) Coconut flour Baking powder Black cacao powder (or regular cacao powder) Salt Peanut butter Peanut butter powder Unsweetened almond milk Xoxo, Heather 💞 P.S. If you feel like you’re eating healthy and exercising but struggling to lose weight and want a customized plan with a high level of support to help you finally see results, apply for coaching via the link in my bio today 🥰 #highproteinmeals #highproteinlowcarb #highproteinbreakfast #lowcarbbreakfast #highfiberdiet #highfiber

Happy Valentine’s Day babes 🩷❤️🩷 FULL RECIPE 👇 Show yourself & your body some love with this high protein, low carb chocolate covered strawberry smoothie 🍫🍓😍 Ingredients: 1 serving chocolate protein powder 1/2 serving (or 10g protein worth) collagen (use code LOWCARB @furtherfood for 18% off my fav collagen🥳) 1 tbsp. psyllium husk 1 tbsp. cacao powder 1 tbsp. almond butter 1/2 cup frozen strawberries 1 cup frozen cauliflower rice Unsweetened almond milk Blend until smoothe! Hope you enjoy your day loves 😘 Xoxo, Heather 💞

Imagine where you can be by spring if you start now… Comment GUIDE for my free metabolism guide for my deets on breaking down the plan and my low carb meal formula 🥳 I’m telling you girls, this works. If you’re feeling unhappy in your body right now and are really wanting to feel more confident with the spring and summer around the corner, this is your time to make that happen 🫶🏼 I’ve helped hundreds of women start finally seeing the scale drop after being stuck for so long despite eating, healthy and exercising. And this is the exact process I walk them through to help them improve their metabolism, regulate their blood sugar, decrease inflammation and prime their body for optimal fat burning 🔥 Once this happened, not only does the scale start to trend down, but you will also see… ✅ a boost of energy ✅ decrease in bloat and inflammation ✅ cravings start to vanish ✅ your full and satisfied for hours between meals & so much more! The best part is, it’s really simple. But the key is to be consistent and patient! And if you need more one on one support with this, I’m here to help! Applications for my six week weight loss intensive program will be open at the end of this week! It’s basically a mini version of my 4 Month Signature 1:1 Weight Loss Coaching Program for those who need the nutrition strategy for weight loss but not necessarily the long term support and accountability. ​ Here’s exactly what we’ll do: 1️⃣ I will customize my low carb meal formula to you so you know exactly what to put on your plate at each meal and when 2️⃣ I will be monitoring your food journal and weights over the next 6 weeks to see how your body responds to the formula 3️⃣ Make clear and strategic tweaks as needed based on the feedback from the food journal to get you moving in the right direction If this is something you’re interested in, DM me, I’d love to chat and see if you’re a good fit 🥰 Xoxo, Heather 💞

She had the right idea… She learned that balancing her meals with protein, fats and fiber would help her balance her blood sugar so that’s what she would do to put together her meals. meanwhile, she tried this for months only to go back to the doctor for them to tell her it went up again 🥺 This was so devastating to my client because she was trying so hard to eat healthy to improve her numbers and really didn’t wanna go on medication. That’s when we started working together and making some tweaks to what she was doing! She had a blood sugar monitor that she was trying to use on our own, but didn’t really know how to interpret it. So we did have that as a tool to see how her body was responding to certain foods! Although this isn’t necessary at all. But we quickly realize, that breakfast she was having was skyrocketing her blood sugar over 50 points and causing her to crash within a few hours when the cravings would kick in between breakfast and lunch. With the swap, we were able to keep her blood sugar way more steady and not only did she feel full longer those cravings between breakfast and lunch, and even in the evening started to vanish. The crazy thing is, we really didn’t change lunch and dinner much. We changed this breakfast, which also helped her snack less so the weight loss followed as well. Improving your labs and losing weight is not just about aimlessly following advice like “eat more protein” and “add more fiber.” You have to have a strategy in place and tools to monitor your progress to make sure you’re moving in the right direction. When you do that, it’s hard to not be successful! If you’re struggling with eating clean and exercising, but not seeing the results that you are looking for, that’s my specialty and I’d love to help 🫶🏼 Apply for coaching via the link in my bio today 😘 Xoxo, Heather 💞

Coffee seems to be a hot topic lately in the weight loss world 🤷🏻‍♀️ (obviously I’m not talking about a Frappuccino from Starbucks- we’re talking about a normal cup of jo here! 😝) And this is coming from someone who barely drinks coffee anymore 🙊This right here is some decaf I have once in a while cause I enjoy the flavor 😋 ☕️ I’ve had a lot of new clients come to me recently asking if they should cut it out coffee in order to lose weight because thet heard on a podcast or some that it’s bad for hormones. And while yes, there might be some people who would benefit from cutting it out for a period of time - it’s not necessary for most to balance hormones and lose weight. If you’re working with a specialist who has done testing and knows for you specifically, it could be helpful overall to balance your hormones for a period of time, then go for it! But if you’re really struggling to cut out your cup of coffee because you really love it, you probably don’t have to! And sometimes I even see the stress of it leading women to eating more of things that are definitely not gonna help them lose weight! With that being said, there are some things to consider when it comes to drinking coffee to make sure it isn’t impacting your hormones and metabolism if you’re drinking it regularly: 1️⃣Don’t drink it on an empty stomach, have some food first! 2️⃣ Look for good quality options - look for brands that test for mold and other contaminants that are found in coffee. My favorite brand that I’ve been using is @cleancoffee__ (not sponsored) 3️⃣What are you add to your coffee matters. If you’re adding tons of sugar and creamer, then yeah that’s probably gonna affect your weight loss and hormones! Try to switch to things like unsweetened, almond milk, coconut milk or even a little half-and-half and Stevia, monk fruit, vanilla extract and cinnamon to flavor and sweeten. You can even add a little protein powder for a flavor as well! 4️⃣Limit the amount - if you’re having multiple cups a day then it would be a good idea to cut back 5️⃣Timing - waiting at least an hour in the morning & keeping it to earlier in the day so it doesn’t disrupt your sleep Xoxo, Heather 💞

Letw be real… giving them up completely is just no way to live 🤷🏻‍♀️ And you also don’t need too 😘 ⬇️ I have so many women reach out to me telling me how they feel great when they go low carb, but they don’t know how to keep it going 😔 It usually winds up backfiring and they go back to whatever they were doing before or binging out on carbs after not having any for so long 😩 For example, one of my clients came to me telling me how she alqays feels so good when she’s eating low carb, but she always winds up falling off eventually despite that. She’ll then start adding them back in, but her cravings come back, her hunger is out of control, it’s harder for her to lose weight and she just doesn’t feel as good ☹️ Typically this happens because they’re just going TOO LOW and / or not having enough protein, fat or fiber for their body! So when this client and I started working together, I got her on my meal formula to make sure that she was having enough protein, fat and fiber throughout the day and then we worked on finding her carb tolerance! She specifically loves popcorn and thought I was gonna tell her she can’t eat it when trying to go low carb and lose weight. But instead, I showed her HOW she can still eat the popcorn 🍿 This is that magical sweet spot where you can still enjoy carbs but in consistent portions that work for you so you don’t have to feel deprived but you can still get the benefits of low carb and feel amazing 🤗 Once we figured out what portions worked best for her, she was able to consistently have carbs she enjoyed throughout the day and went on to lose 30 pounds 🥳 Being able to still have them help her not feel deprived so she was able to stay on track and actually see results. And at this point she’s maintain these results for over two years 🎉 this is not you need to this clients. This is what I’m helping most of my clients with! If you know, you feel great living a low-carb lifestyle but find it hard to sustain and are struggling with your weight loss, I’d love to help! Apply for coaching via the link of my bio today so we can get you feeling confident in your body with someone around the corner 😊 Xoxo, Hearher 💞

You can do better ladies 😉 Let me show you how ⬇️ i’ve had numerous clients come to me having one of these protein, yogurts for breakfast and it happens to be the first thing I changed when we start working together! Yes, I know it’s advertising protein and it does pack a good punch for that little container but this is NOT enough for a meal or setting your day up for success 🙅🏻‍♀️ How do you start your day, truly sets the tone for your day. And I know there’s been a big push towards protein (thankfully 🙏🏼); however, this is still not enough protein and healthy fats and fiber are very important components of our meal as well 😘 What I see with my clients only starting their day with one of these yogurts is that later in the day, they wind up, struggling with lots of food cravings, making it harder to stick to their plan they set up for themselves. This can make weight loss really frustrating 😩 That’s why I use my weight loss meal formula with clients so that they can easily see what’s missing from their meals and pull together a balanced meal in no time by paying attentions to label like this🥰 WEIGHT LOSS MEAL FORMULA 🥩 Protein 30-40g Protein 🥑 Healthy Fats 10-25g (or 1-2 servings) 🍠 Carbs 1 serving ~1/2 cup at 1-3 meals per day 🥗 Veggies (optional for breakfast, but always recommended) 2 cups for lunch & dinner So how can you include this IN your breakfast to make it work? Let’s up the protein: You can mix it with an individual plain Greek yogurt OR use 1.5 cups plain Greek yogurt and sweeten yourself with stevia or monk fruit, cacao powder, cinnamon, etc. OR add protein powder or collagen. Add healthy fats like nuts/seeds, nut butters or coconut Add fiber like berries or fruit of choice Xoxo, Heather 💞 P.S. If you’re struggling to lose weight and don’t know where to start, I gotchu girl 😘 Apply for 1:1 coaching via the link in my bio today so we can chat more and see if you’re a good fit for my program 🥰 #highprotein #highproteinmeals #highproteinlowcarb #highproteindiet #highproteinrecipes #highproteinbreakfast #lowcarbbreakfast #weightlossbreakfast #weightlossmeals #loseweightforgood #pilatesgirl #merrickdietitian

I wish more women knew when it comes to insulin resistance… 1️⃣ It’s less about how many calories you eat and more about how those calories are impact in your hormones and ability to burn fat 2️⃣ It can be pretty easily reversible with the right plan in lifestyle changes When you focus on eating to optimize your metabolism, decrease, inflammation and support blood sugar balance, insulin can return to ab optimal level, letting your body be able to burn fat a lot more efficiently 🔥 To be honest, everyone should be eating too support their insulin sensitivity! I see all the time with my clients that they are able to reverse their insulin resistance, along with symptoms like intense hunger, constant food cravings, belly fat, high cholesterol levels / blood pressure, mood swings, fatigue, etc. If you feel like you’re doing all the right things, but struggling to see results, apply for coaching via the link in my bio today. I’d love to help you start feeling more confident in your body again 🫶🏼 Xoxo, Heather 💞