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Mindful Eating: The Importance of Intentional Meals
When it comes to addressing challenges we may face with feeling in control of our nutrition - overcoming a cycle of restricting and binging, being able to enjoy foods we love without overdoing it, removing guilt and the idea of “good” and “bad” foods, etc. Developing intentional eating habits is about as close as we can get to a magic solution.
SPINACH ARTICHOKE PASTA BAKE: MACRO-FRIENDLY, PLANT-BASED RECIPE
This recipe not only has over 20 grams of protein while being fully plant-based, but also lends to even higher protein adjustments and is a great option for meal prep for the week. It’s rich in flavor, packed with micronutrients, and easy to throw together for a family dinner or Sunday meal prep.
Navigating Your Fat Loss Journey: Tips for Sustainable Progress
We already know that a calorie deficit is the most important factor at play when it comes to pursuing fat loss goals. But, for most, staying in a consistent calorie deficit is a lot more challenging than “just eating less and moving more.”
BODY WEIGHT VS. MEASUREMENTS: THE BEST WAY TO TRACK FAT LOSS
When we work with clients with body composition goals, we highly encourage them not only to weigh themselves but also to take body measurements. While measuring with a tape measure can feel a little clunky or old-school, the combination of these two data points provides important feedback that can help us clearly understand the trajectory of your fat loss goals and how we can adapt our strategy to ensure progress continues.
Essential Nutrition Strategies for Effective Fat Loss
If your goals are geared towards changing your body weight, body shape, or body composition, your focus should be on fat loss and eating in a calorie deficit.
STRUGGLING MENTALLY? HERE’S HOW NUTRITION & EXERCISE IMPROVE MENTAL HEALTH
When you hear the term “self-care”, what immediately comes to mind? Probably something physical (skincare, stretching,etc.) that is done in an effort to improve overall well-being. What we don’t include in that definition are some of the less glamorous things like movement and eating balanced meals that do have demonstrated benefits for mental health.
Top Plant-Based Protein Sources for Macro Tracking
The goal of a plant-based diet is to focus on filling your diet with whole plant-based foods: vegetables, fruits, whole grains, nuts, seeds, and legumes. Plant-based doesn’t necessarily mean vegan, as a plant-based diet may contain occasional meat or dairy.
BREAKING THROUGH WEIGHT LOSS PLATEAUS: WHY THEY HAPPEN & WHAT TO DO
Weight loss plateaus can be a very frustrating part of working towards your body composition goals. If you constantly lose weight, you'd ultimately cease to exist. But that flatline in progress can feel like a GIANT roadblock, casting doubt over all the work you’ve put in.
Combining Intermittent Fasting with Macro Tracking: A Sound Strategy?
Intermittent fasting can be used as another tool to help manage hunger and work towards fat loss goals. Curious about what intermittent fasting even is and if it may be a helpful strategy for you? Read on!
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.
Our Nutrition Coaches Share Their 2020 Goals and Strategies
We talk about goals a lot with our clients, so we wanted to kick off the year sharing some of our big, broad goals for this coming year. Read more about what we’re working on this year to improve our fitness, nutrition, and mental health.
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.
Effective Strategies for Setting and Achieving Your 2020 Nutrition Goals
Why are gyms and fitness classes packed with new gym-goers in the beginning of January but then back to normal crowds come mid-February? I don’t think the problem is that we’re bad at trying to be healthier, but that we are inherently bad at setting ourselves up with New Year’s resolutions we can actually keep. Today we’re talking about 3 things you can do set goals you can actually keep in 2020.
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?
Top Nutrition and Fitness Gifts for 2019
We’re sharing some of our favorite items that we love and use in our daily lives. We hope you love them too!
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.
3 Healthy Thanksgiving Side Dishes: Macro-Friendly Recipes
Three super easy side dishes for you to bring along to any family or holiday dinner this season. They are lower-calorie options to traditional side dishes you may normally have at Thanksgiving dinner and are a great swap if you’re not crazy about the traditional casseroles and calorie-dense sides.
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.
Macro-Friendly Halloween Hacks: Enjoying Candy in a Balanced Way
You can have have some candy without ruining your day, and you can enjoy the holiday without feeling guilty the rest of the week. Here are a few of our best tips to help you navigate trick-or-treating, office treats, and Halloween parties with friends.
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.
Optimizing Nutrition for Improving Athletic Performance
For the Crossfitters out there, the 2020 Crossfit Open is right around the corner and that means it’s time to crush some tough workouts. You don’t have to be an elite athlete to prioritize performance; regardless of your level or experience, just making sure that your nutrition aligns with your goals can help maximize both performance and recovery.
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.
3 High-Protein Breakfast Ideas for Macro Tracking
Your first meal sets the tone for your day. Rather than rushing out the door and having an unplanned donut at the office because you’re starving and don’t have a plan, invest an hour of your weekend to prepare these easy, macro-friendly recipes for the week!
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!
Three Essential Strategies for Effective Fat Loss
A summary of last week’s Live Class: 3 Keys to Your Most Successful Diet. This live class wasn’t about the one secret to dieting or how to lose fat fast. Rather, it was about 3 principles that, if followed, will result in successful fat loss no matter how old you are, how active you are, or what your lifestyle 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.
Q&A: LOW-CARB DIETS, TRAVEL AND MORE
Answering questions sent in on all things nutrition: how low carb diets work, the differences between calories and macros, and why fiber is so important.
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!
Your Nutrition Questions Answered: Macros, Metabolism, Protein Needs, and More
Answering questions sent in on all things nutrition: how to adjust your own macros, vegetarian protein options, and whether fat burners really work or not.
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.