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Amanda Howard | Weight Loss and Fitness Coach

@ahoward104

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✨creator of THE PERFECT 10: helping women lose weight in a simple, safe, & sustainable way ✨

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Broccoli sprouts might be one of the most powerful foods you can grow in your own kitchen year round. 🌱

They may be tiny, but they’re packed with big nutrition, especially a medicinal compound called sulforaphane.

Research on sulforaphane has found promising effects in breast cancer development, including helping support the body’s natural detoxification processes and influencing cellular pathways involved in the growth and survival of abnormal cells.

Broccoli sprouts can also support:
✨ Antioxidant defenses
✨ Healthy inflammation response
✨ Natural detoxification pathways
✨ Cellular health
✨ Heart and metabolic health
✨ Protection against oxidative stress

So while they may be small, they’re definitely a nutritional powerhouse! 🌱

And you can grow them in just SIX days 🙌🏼

“Let food be thy medicine”.

#broccolisprouts #sulforaphane #wholefoods #plantbasednutrition #holisticnutrition by @ahoward104

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10 hours ago

Who’s gonna try it?!?

#zombieheadstand #headstandchallenge by @ahoward104

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4 days ago

It’s gotten out of control…

People are stressing themselves out trying to hit some arbitrary protein number every day, counting every gram, buying protein everything, and then worrying that they aren’t getting enough.

RELAX!

Of course protein important. You should include a protein source at every meal. But it needs to come from WHOLE FOODS, not ultra-processed packaged junk.

✅ Eat real food.
✅ Eat simple sources of protein.
❌ Stop eating crap with “Protein” plastered across the label.

😘 by @ahoward104

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6 days ago

If I had a dollar for every time I heard, “I just wanna ‘tone up’”….

Toned muscles looked chiseled and defined even at rest.

But to achieve that look, you gotta do 2 things:
1. Build muscle
2. Lose body fat

To build muscle- you have to REALLY stimulate those muscles…if your workouts aren’t challenging, nothing is changing.

Losing body fat comes from being in a consistent calorie deficit. Your body needs to tap into the energy stored in the fat cells of your body in order to shed that extra layer that’s hiding your muscles.

Master that 2-part process and you’ll be a lean, mean, toned machine! 😉 by @ahoward104

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20 days ago

I got my results….

For 51 days, I eliminated:
❌ meat
❌ dairy
❌ eggs
❌ gluten
❌ refined sugar
❌ alcohol

(I would say I was 95% compliant: I did eat fresh fish at the beach and had a couple glasses of wine 😉)

The lab results: There is no longer evidence of active autoimmune disease in my body! 🙌🏼 (My RF Factor and ANA had been elevated since 2024)

I feel incredible, too. No joint pain, no new swelling- basically symptom-free.

Food is medicine. I have said it for over 20 years, and this is perfect proof.

#autoimmunehealing #autoimmunediet #foodismedicine by @ahoward104

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23 days ago

Veggie Loaded “Cheese” Sauce

1 sweet potato (cooked)
2 large carrots
1/2 onion
1/2c raw cashews
1/4c nutritional yeast
Garlic powder
Paprika
Cayenne
Salt
(Measure the seasonings with your heart!)

Boil the veggies. Add everything to a blender (including the cooking liquid), and purée until smooth. Add more water if needed.

Does this taste like cheese?
No! 😂

But it looks like cheese, is just as delicious as cheese, and is more nutritious than cheese 😜

#plantbased #vegan #veganfood #veganrecipes #vegancheese by @ahoward104

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a month ago

We just had to squeeze in one more beach trip before starting school! ☀️ taken in North Myrtle Beach, South Carolina by @ahoward104

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a month ago

I can’t wait for your answers 😂 by @ahoward104

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a month ago

🍎Breakfast Apple Cake 🍎

Not too sweet, yet perfectly moist, this cake will make you look forward to getting out of bed!

1-3/4c oat flour (just finely grind your oats)
1tsp baking soda
1tsp cinnamon
1/2tsp nutmeg
1/4tsp salt
1/2c brown sugar
1/2c applesauce
1/3c coconut oil
1tsp vanilla
1/2c almond milk
1Tbsp ACV
Flax “egg” (ITbsp flaxseeds + 2Tbsp water)
2 apples
1/2c walnuts

Combine dry ingredients. In another bowl, mix wet ingredients. Add dry ingredients to wet. Bake in a greased baking dish 350* 35-45 minutes

Date caramel icing

In a blender, combine:
1c dates
1/3c almond milk
1Tbsp peanut butter
1tsp vanilla
Pinch of salt

Spread icing over cooled cake and enjoy! by @ahoward104

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a month ago

I’ve only eaten tofu 3 times in my life, but this version is my favorite so far! by @ahoward104

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a month ago

Just know that you can still lose weight the “old fashioned” way 😉 by @ahoward104

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2 months ago

Episode 3!

Next update will be the results of my blood work! 🤞🏼

#autoimmune #eatclean #foodismedicine by @ahoward104

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2 months ago