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8 MUST-HAVE TRADER JOE’S MACRO-FRIENDLY ITEMS FOR FLAVORFUL, HEALTHY MEALS
Focusing on making healthful nutrition changes does not have to equal making food taste boring: let’s put the idea of needing to eat boiled chicken breast and mushy vegetables in order to successfully pursue health goals to bed once and for all! On the contrary, by ensuring that we’re actually enjoying the health-promoting foods that we’re aiming to make staples in our diets, we’re far more likely to make change sustainable and, in turn, results retainable. Whether you’re looking to liven up your protein prep, make veggies more attractive to reach for or play around with new flavor profiles, here is a list of some of our favorite ways to insert flavor from Trader Joe’s.
REVERSE DIETING: MYTHS, FACTS, AND WHAT REALLY WORKS
Reverse dieting is the practice of increasing a person’s total daily caloric intake after a period of prolonged caloric restriction (aka a diet). Reverse dieting is all the rage on the internet, with social media promoting specific “Reverse Diet Coaches” and overly complicated reverse diet protocols to follow after time in a calorie deficit.
DETOXING 101: WHAT YOUR BODY ACTUALLY NEEDS TO STAY HEALTHY
If you've spent any time in the wellness space, you've probably seen many bold claims about detoxes - from juice cleanses to special supplements, influencers and "detox specialists" promise that these methods will help flush toxins, boost metabolism, and even cure diseases. But do they actually work?
MANAGING APPETITE WHILE BREASTFEEDING: HOW TO NAVIGATE THE NEVER-ENDING HUNGER WHEN NURSING OR PUMPING
Breastfeeding is one of the most energy-demanding stages of life, let alone motherhood! If you've found yourself constantly hungry while nursing your little one, you're not alone – this increased appetite is both normal and necessary. Let's explore how to satisfy those intense hunger cues while ensuring you're getting the nutrients both you and your baby need.
4-COURSE VALENTINE’S MEAL FOR 2: ASIAN STICKY CHICKEN WITH PINEAPPLE “FRIED RICE”
Feeling joy in what you eat is an important part of having a positive relationship with your food, as is enjoying a holiday meal or a date night that feels decadent. So, we created this delicious four-course meal in honor of Valentine’s Day so that you can enjoy a big meal in a way that aligns with your goals and helps you recognize that no food is good or bad.
PROTEIN BARS UNWRAPPED: WHAT TO LOOK FOR (AND WHAT TO AVOID) IN A MACRO-FRIENDLY PROTEIN BAR
Choosing the right “macro-friendly” protein bar can feel like spotting a snowflake in a blizzard—especially when marketing doesn't make it clear whether the product is actually a protein bar or more of a glorified candy bar. Protein bars can absolutely have a place in your daily intake, but it’s important to know what you’re really buying.
CREATING A DOPAMINE MENU: AN EASY TOOL FOR WHEN MOTIVATION IS LOW
One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.
EASY SNACK RECIPE: HIGH PROTEIN PIZZA MUFFINS (GLUTEN FREE!)
This high-protein snack is something we always have baked and ready to eat at our house. My toddler loves it and I add one or two of these pizza muffins to my meal prep as a snack daily. The absolute best part: all this recipe requires is throwing all ingredients in a blender and then a muffin tin. Minimal dishes, some easy protein, and a snack that feels far more indulgent than it is!
6 COMMON MACRO TRACKING MISTAKES YOU MIGHT BE MAKING: TIPS FROM A NUTRITION COACH
Tracking your macros is a fantastic tool for understanding your food intake and making intentional choices that align with your goals. But let’s be honest—it’s not always straightforward. In time, you will be able to track macros like a pro. But mistakes happen, and that’s ok. We need to acknowledge they will be part of this experience. The goal is to learn from them and make small, sustainable improvements over time.
HIGH PROTEIN COMFORT FOOD RECIPE: CHICKEN NOODLE SOUP
‘Tis the season for feeling both under the weather after a month or so of extra socializing and yearning for comforting foods, yet likely feeling a push from the temporal landmark that is the New Year as well. But who says comforting foods can’t also be goal-aligned? This chicken noodle soup recipe checks all the boxes when it comes to flavor, warmth, and nourishment and is sure to become a winter go-to to help boost your protein intake!
3 UNDERRATED TIPS FOR A FAT LOSS PHASE: IMPROVING ADHERENCE IN YOUR CALORIE DEFICIT EASIER
When it comes to pursuing a fat loss goal, we know there are two main necessities to successful fat loss: First, consistency in a calorie deficit. Second, adequate protein intake. These two necessities are our top priority, but they don’t encompass all of the strategies that help us make these actions possible. Today, I want to talk through three of the most underrated strategies that help us achieve that consistency and feel good during a calorie deficit so that our fat loss goals don’t come at the expense of our energy, workouts, recovery, or relationship with food.
WHY MINDSET MATTERS FOR YOUR NUTRITION GOALS
The rules of energy balance may seem simple on paper (with all “name brand” diets driven by hard and fast regulations operating under the same umbrella): calories in vs. calories out. Follow the guidelines, achieve results. However, without a foundational belief that we are capable of overcoming and learning from the challenges that are bound to arise in the process and are deserving of the outcomes we seek, we are bound to struggle with any real, sustainable change. A growth mindset is the key to unlocking our potential to reach any and all of our goals.
TRACKING IS A TEMPORARY TOOL: HOW TO TRANSITION AWAY FROM TRACKING MACROS AND TO INTENTIONAL EATING
In the world of nutrition, tracking food intake can be a popular tool for building awareness of our eating habits and helping us to reach more specific goals (eating within a deficit, reaching a certain bare minimum for fiber intake, or even fueling for specific athletic-based performance). But what happens when we reach our goals? Do we continue tracking forever? The answer is absolutely not. Our goal isn’t to obsessively monitor every bite but to use tracking as a temporary tool to cultivate a deeper understanding of our relationship with food.
WHY 75 DAY HARD IS A HARD PASS FOR ME
75 Hard is a popular program that's come to the forefront the last few years promises rapid transformations, increased mental toughness, and life-changing results, but what it misses is how extreme approaches can be counterproductive to your long-term goals. The focus on rigidity, perfectionism, and punishing routines may offer short-term wins but lead to burnout, injury, or even regression. It can be counterintuitive to your overall well-being and can just be another attempted quick fix that keeps us stuck in the cycle of restriction, punishment, and believing that change comes only when we’re miserable and doing everything “perfectly.”
HOLIDAY NUTRITION MADE EASY: 3 ESSENTIAL TOOLS TO AVOID THE ‘ALL OR NOTHING’ MENTALITY
The holiday season often means packed calendars, filled with family gatherings, work parties, and festive get-togethers. Right now, we’re in the thick of it. But how do we approach these events without feeling either deprived or overly indulgent? How do we navigate our nutrition in a way that aligns with our goals instead of calling it quits and just “starting over in January?” Let’s talk about it…
8 REASONS TO CHOOSE MACROSFIRST AS YOUR MACRO TRACKING APP
Choosing the right tracking app can make or break your nutrition goals, and MacrosFirst stands out for all the right reasons. Let's jump into why MacrosFirst is superior to popular options like MyFitnessPal (MFP) and Cronometer and why it best fits your tracking needs.
HIGH FIBER MEAL PREP RECIPE: HONEY MUSTARD DENSE BEAN SALAD (WITH MACROS!)
If you’ve been on the internet recently you may have seen the popular trend of “dense bean salads.” In an online space where there are lots of questionable trends circulating, this is one that I can wholeheartedly get behind! The idea behind a “dense bean salad” is that it’s a recipe packed with ingredients that get better day by day as the ingredients marinate longer. This dense bean salad I’m sharing today is no exception. It’s flavorful, high in protein (with plant-based options available to boost protein without animal products!), high in fiber, and incredibly customizable.
WHAT PEOPLE GET WRONG ABOUT MAINTAINING WEIGHT LOSS
There will always be periods of time, whether it’s weeks, months, or years, where you may not be able to maintain your leanest or fittest point, and that’s normal. But if you take time to build foundational skills and habits, you can keep that maintenance range in a place that feels good to you. And you can always return to some of those more time-intensive skills and practices when capacity allows.