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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.

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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.

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Nutrition Tips & Tricks, Tracking Macros Whitney Landon-Berg Nutrition Tips & Tricks, Tracking Macros Whitney Landon-Berg

DON'T GET DERAILED BY A DRINK

Alcohol is fine for most diets in moderation.  However, if you are on a fat loss diet and already struggling with compliance, that lower inhibition after a drink may make it very hard to stay on track.  If that’s the case, it may be wise to cut alcohol consumption as much as possible, at least until you’re comfortably able to stay compliant without it feeling like a struggle.

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Nutrition Tips & Tricks Rachel Ceallaigh Nutrition Tips & Tricks Rachel Ceallaigh

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.

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Diana Dewan Diana Dewan

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.

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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. 


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Advice from the Coaches Diana Dewan Advice from the Coaches Diana Dewan

THE POWER OF CHECK-INS

This week we’re talking check-ins. If you have a nutrition coach or really any kind of coach, you probably have some sort of regularly scheduled touch base with your coach to catch up about how things are going. So, other than checking the box off your to-do list (check-in: done) and a brief touch base with your coach, why are check-ins so important? Today we’re breaking it down and offering advice from a coaching perspective about how you as a client can get the most out of your check-ins.

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Nutrition Tips & Tricks Kate Lyman Nutrition Tips & Tricks Kate Lyman

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.

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MACRO-TRACKING ADVICE FROM THE EXPERIENCED

A few weeks ago, I asked both current and past clients in my Facebook group the following question: If you could give one piece of advice to those who are new to tracking macros, what would it be?

The responses received and conversation that followed were so very valuable. Those with months (or even years) of experience were able to share their insight into what has worked for them, and those new to tracking were able to glean some new advice and share what has been helpful to them so far. Today I wanted to share a few of those tips with you!

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Recipes + Meal Prep Kate Lyman Recipes + Meal Prep Kate Lyman

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! 

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VEGGIE SUBSTITUTES: HIGH-VOLUME ALTERNATIVES TO YOUR FAVORITE CARBS

Poor carbs always get a bad rap, but here at KLN we love all the carbs. However, sometimes our favorite calorie-dense carbs, like rice, pasta and bread products, don’t exactly fit into our macros. So, today, we’re sharing how to do this with some of our favorite high-volume alternatives to our favorite carbs.

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Tracking Macros Zach Anderson Tracking Macros Zach Anderson

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.

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Fat Loss Kate Lyman Fat Loss Kate Lyman

FAT LOSS FACTS: BUSTING DIET MYTHS WHEN TRACKING MACROS

There is an overwhelming amount of nutrition and diet information available all around us. It can be difficult to wade through what is fact and what is fad, especially when the idea of what is the “best” diet is constantly changing. Today we’re simplifying the topic of fat loss with five facts that may answer some of your common diet-related questions.

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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!

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Fat Loss Kate Lyman Fat Loss Kate Lyman

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.

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Advice from the Coaches Jilda Lamb Advice from the Coaches Jilda Lamb

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.

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Tracking Macros, Advice from the Coaches Kimberly Zehnder Tracking Macros, Advice from the Coaches Kimberly Zehnder

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.

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Fat Loss, Tracking Macros Kate Lyman Fat Loss, Tracking Macros Kate Lyman

TRACKING MACROS WHILE TRAVELING

When it comes to working towards specific nutrition goals, we talk a lot about creating habits and establishing a routine; unfortunately, travel can wreak havoc on our routine, leaving us feeling like we should just throw in the towel and start over again when we get back home.

It can be unrealistic to expect to hit your numbers spot on while traveling, but it is possible to still stay on track when on the go. Being diligent about your nutrition doesn't mean you have to carry a food scale around with you and say no to every treat offered. It does, however, mean there may be some compromises to make on occasion.

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Advice from the Coaches Zach Anderson Advice from the Coaches Zach Anderson

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.”

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TOP 5: TIPS FOR TRACKING YOUR MACROS LIKE A PRO

Whether you’re new to tracking your macros or have been doing it for a while, some weeks can be tough and frustrating. You may feel like you’re constantly playing macro tetris and can’t figure out how to hit your numbers without pounding protein shakes or having every single meal and snack portioned out in a tupperware. Maybe you’re just feeling bored with the process and becoming a little lax with your tracking. If you’re having an off week or feeling overwhelmed as you get the hang of tracking, taking a little extra time to set yourself up for a good week can make all the difference.

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Advice from the Coaches, Fat Loss Kate Lyman Advice from the Coaches, Fat Loss Kate Lyman

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…

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