Rachelle Chaney


Have you been interested in trying “Keto” for some time?

It can be overwhelming when shopping for certain foods to fit within a new diet such as the Ketogenic diet. That’s why we have put together an easy to review shopping guide for you to use next time you are in your local supermarket!

Please keep in mind that you should always consult with a medical professional prior to starting any new diet. 

First things first: stick to the perimeter of the grocery market

Almost everything that you need will be on the outer ends of the store, stay away from the middle isles loaded with processed foods. 

Load up on your veggies! Stick to “above ground” veggies because root vegetables tend to be higher in carbohydrates! 

A few keto friendly veggies include: asparagus, bell peppers, broccoli, brussels sprouts, cabbage, cauliflower, kale, lettuce, spinach, & zucchini

On to the proteins! Chicken thigh, beef, pork, salmon, ground turkey, & eggs are all great options!

All the good fats!
Remember, 60-80% of your calories should be coming from healthy fats! 
Some good options include: plain full fat greek yogurt, cottage cheese, almonds, cashews, avocado, olive oil, avocado oil, & chia seeds. 

Helpful hints: 

1. A great way to get your fats in is to make whole fat yogurt based dips for your vegetables! Also, add your olive &/or avocado oil on top of your meals!

2. Be sure to select a yogurt that does not have a ton of added sugar. (You will be surprised at how many have added sugars in them)

Rather skip grocery shopping & just have some keto options delivered right to your doorstep? 

With our new Keto package, you can select your desired daily caloric goals along with 3, 5, or 7 day options!

Then, you can view the meals & swap or remove them to fit your dietary preferences!

View Keto Plans

Happy New Year! 

Now that we have enjoyed some eggnog, pecan pie and sipped on a few too many cocktails, it’s time to start thinking about how to nourish ourselves for 2019!

This year we are excited to offer a series of helpful nutrition tips featuring local holistic nutritionist, Anna Frumkin. 

Below are (3) tips that Anna recommends to get yourself back into the game for the new year!

#1: Anna, how do I start working out again?

Now you may be new to working out or maybe you decided to take time off during the holiday season. My biggest tip when it comes to getting back in the workout game is to use the power of your mind.

Now, before you think I am getting to “woo-woo”, hear me out for a moment. Our minds think in pictures, and the simple act of you visualizing how you will feel 15 minutes after a workout can really help get you motivated. An example could be “ I want to go to that yoga class”, visualize how much mental clarity and how refreshed you will feel after that workout.

Just doing this one thing can shift you completely. Another tip my nutrition clients love is to schedule in your workouts just as you would your doctor or dentist appointments. Part of creating a new habit is all about repetition and I want you to think of your workouts as brushing your teeth. Do not let your mind take over- just get that body moving!

Your brain + body will thank you, I promise! 🙂

2. Anna, how do I get in my #nourishing3?

At Nourish with Anna I teach my rockstar clients that in order for you to achieve their specific health + wellness goals, it is imperative that we have accountability, treat every individual uniquely since we all have different needs/ health ailments, as well as balance our blood sugar in order to increase our energy + feel satiated throughout the day.

To do this, we want to follow the #nourishing3™️ . This is a formula I came up with after working with clients. Make sure every plate consist of healthy fats, protein + complex carbohydrates.

Below are some examples to put on your plate (ratios are unique to every body type and to an individual’s specific goal).

1.-Protein ( aids in curbing sugar + simple carb cravings) 56 grams per day for the average sedentary man + 46 grams per day for the average sedentary woman. Examples are: Chicken, fish, beef, lamb

2. -Healthy fats (Keep you feeling satiated) anywhere between 44 grams to 77 grams. Examples are: Avocado, Eggs, Fish, Chia Seeds

3. -Complex Carbohydrates (Complex carbs keep you full longer  + keep blood sugar levels steady) 225 and 325 grams of carbohydrates a day. Examples are: Sweet Potato, Oats, Quinoa, your fav vegetables

3. Anna, how do I stop falling off the wagon?

This is a great question!

What I want you all to practice doing mentally is to STOP thinking of nourishing yourself and moving your body as being on or off any wagon.

Eating delicious nourishing foods and moving your body is a gift you give to yourself. It is ultimate self-care as well as the best health insurance you can give to your body.

Watch your self-talk the next couple of weeks. Instead of saying “ I should go to the gym”, replace it with “ I GET to move my body and feel stronger! Also, instead of saying “ healthy food is boring” start saying “ I LOVE nourishing my body with foods that taste delicious + are great for me! 🙂

Now, I know that starting on a path to wellness can be overwhelming.

This is why I have taken 20% off of all of my nutrition programs just for you! Learn how to eat for your unique body since nutrition is not one size fits all and everyone has different needs.

Whether you are looking to lose weight, heal digestive issues, or have a better relationship with food, I am here for you. Sign up for a complimentary call here to feel + look your best in 2019! 😉

Your Nutritionist,

Anna Frumkin N.C.

Are you struggling to lose weight? If so, you aren’t alone! Trying to figure out what you should be eating and how much can often feel a little overwhelming. And then, it’s even more frustrating when you aren’t seeing results each time you step on the scale.

Instead of getting discouraged, it’s time to take your weight loss to the next level. The best way you can do that is by using a meal delivery service with already prepared meals such as LoCal Foodz. This way, you can eat food that’s healthy, still tastes great, and helps you shed those last few pounds

If you aren’t already convinced this is the way to go, here are five ways a meal delivery service can supercharge your weight loss goals. With these tips in mind, you’ll be dying to get your hands on your first meal!

Feeling overwhelmed with all the information out there? If so, keep on reading!

What if i told you that you could eat cheese, some bacon, avocado, & lot’s of other tasty goodies? Sounds crazy, right?

Keto friendly options

Keto takes a very specific approach to weight loss. It does this by burning dietary fat instead of glucose for energy. When you eat a low carb diet that is rich in fats, your body is able to use this fat as energy.

But what can you eat? What should you eat? How much of it should you eat? The questions go on & on.

While everyone’s body & caloric intake needs are different, you should aim to get roughly ~60-80% of your calories from Fat, 15-30% of your calories from Protein, & 5-10% of your calories from Carbohydrates.