welcome to the blog
join our weekly newsletter & stay up to date with the latest posts
search for an article
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.
ALCOHOL & YOUR MACROS
Believe it or not, alcohol is actually a macronutrient! But unlike the other macros, alcohol can be a bit tricky to track. Learn how to accurately track alcohol so that your drinks aren’t compromising your goals.
THANKSGIVING MEAL HACKS
When you’re tracking your macros and you have goals that you’re chasing down, eating in social settings inevitably brings about a bit of anxiety. Now, let’s talk about a family dinner, specifically a holiday family dinner, that’s centered around eating. How do you approach this kind of meal with some semblance of balance and mindfulness?
HANDLING THE HOLIDAYS WHEN TRACKING MACROS
With the holidays around the corner, there’s no doubt that our calendars will start to fill up with extra social events these next two months. And whether you’re at a family gathering, a work party, or a gift exchange with friends, chances are food will be involved. Here are some strategies to help you stick to your goals through the holidays.
MACRO-FRIENDLY HALLOWEEN HACKS
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.
SOCIAL EATING WHEN TRACKING MACROS
Whether you are tracking macros, counting calories, or just trying to eat healthier, it can be tough to stick to your nutrition goals when navigating social situations. If you are going to a dinner party, a work lunch, or a family party, taking a few extra minutes to plan ahead can help you enjoy your event without stressing over your food.
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.
SOBER CURIOUS FOR THE HOLIDAYS: HOW ALCOHOL IMPACTS OUR MACROS, BODY COMPOSITION, AND OVERALL PROGRESS
The holiday season often conjures images of festive gatherings, joyous celebrations, and, inevitably, alcohol. For many, these moments include a glass of wine, a cocktail, or a beer to toast the occasion. However, an increasing number of people are becoming "sober curious," re-evaluating their relationship with alcohol. This movement isn't about outright abstinence but about mindfulness and understanding how alcohol impacts our bodies, especially concerning health and fitness goals. Let's explore how alcohol affects our health, particularly in the realms of fat loss, sleep, and overall wellness.
MAKING MACRO-TRACKING BUDGET FRIENDLY
With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients that is perfect for those tracking macros and looking to eat well without breaking the bank.
TRACKING MACROS VS. COUNTING CALORIES: WHICH APPROACH SHOULD YOU TAKE WHEN WORKING TOWARDS YOUR FAT LOSS, PERFORMANCE, AND HEALTH GOALS?
At its core, counting calories is about ensuring you consume a specific number of calories each day. It's a straightforward approach focusing solely on energy intake versus energy expenditure. While this can be effective for weight management, it doesn't address the quality or composition of the food you're eating. Tracking macros, on the other hand, involves breaking down your calorie intake into three key nutrients: protein, carbohydrates, and fats. Each of these macronutrients plays a unique role in your body. By paying attention to the specific amounts of each, you can optimize not only your overall caloric intake but also support your body's functional needs.
CHANGE TAKES TIME: WHY WORK WITH A NUTRITION COACH FOR 6 MONTHS?
At KLN, we require a six-month commitment from our clients, and there's a good reason for it. When you first join us, we take the time to get to know YOU – your habits, history, and what makes your daily life tick. This isn't something we can rush through-- it takes TIME! Time need to see how you live, how you interact with food, and how different factors affect your eating patterns. Getting to know you as an individual - your lifestyle, your needs, and what keeps you motivated - is crucial for providing the absolute best guidance and support from your coach.
3 WAYS TO MAKE YOUR MEALS MORE FILLING: MACRO-FRIENDLY TIPS FOR SATIETY
If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.
7 MACRO TRACKING TIPS FROM EXPERIENCED NUTRITION COACHES
We work within a framework of tracking macros to facilitate sustainable progress and, eventually, move away from tracking completely. However, while tracking, there are some ways we can make it easier on ourselves! In this blog post, we’re sharing our favorite tracking tips as “macro coaches,” experienced trackers, and coaches who help our clients make tracking work for them.
MACRO-FRIENDLY ADULT LUNCHABLES: 30+ HIGH PROTEIN SNACK COMBINATIONS
Welcome to your go-to guide for protein-packed snacks designed to keep you energized and satisfied throughout your busy day! When working with busy clients, we like to introduce the idea of an “Adult Lunchable” as a completely valid option for a high-protein snack that helps you meet your macro targets and keeps you fed even on the busiest days. Packed with protein and convenient enough to fit into your hectic schedule, these snacks will ensure you stay fueled and focused with at least 20 grams of protein, without compromising on taste or health. Dive in to discover both smart and delicious solutions for snacking at home or on the go!
TRADER JOE’S: YOUR NEIGHBORHOOD PROTEIN PROVIDER - 30 HIGH PROTEIN FINDS
Navigating the aisles of Trader Joes to find high-protein options can be manageable, even with the vast array of calorie-dense novelties and goodies. You can easily incorporate more protein into your diet by focusing on items with lean meats, plant-based proteins, and convenient prepared foods. This guide should be handy to help you make informed choices that align with your nutrition goals. And soon enough, you might find yourself a Trader Joe's connoisseur.
MACRO-FRIENDLY RESTAURANT SERIES: STARBUCKS
Let's face it, life often gets chaotic, leaving us little time to complete all of our errands, let alone cook all of our meals from scratch. Popping into Starbucks for a drink or a meal might seem like it will throw our nutrition goals “off track,” however if we understand the nutritional content of the food we're choosing, we can choose foods that help us work towards our nutrition goals. Believe it or not, Starbucks DOES have some food options that keep us fueled and feeling good, proving that even in the midst of a busy day, we can make choices that support our health.
MACRO-FRIENDLY RESTAURANT SERIES: MCDONALDS, WENDY’S, BURGER KING
In an ideal world, we'd all have time to cook Tupperware meals with perfect macros, but life is rarely ideal, and sometimes, grabbing a quick bite is all we can manage. Eating out, even at fast-food burger places like McDonald's, Wendy’s, and Burger King, might seem like it goes against our health goals, but here's the thing: fast food can be a practical option when time is tight and cooking seems impossible, and believe it or not, there are some macro friendly choices at Mcdonalds, Wendy’s, and Burger King that can help you eat for your nutrition goals.
MACRO-FRIENDLY RESTAURANT SERIES: CHICK FIL A
Restaurant nutrition information can be inaccurate at times, but planning ahead and choosing menu options that align with your macro targets can help you work towards your nutrition goals even when on the go and not eating at home. Today, we’re sharing a few of our favorite options at Chick-fil-A that can help you hit your macros while eating out - whether you’re on the road traveling or just need a quick bite while navigating your busy day.
SIGNS YOU NEED TO REVERSE DIET: NAVIGATING CALORIE DEFICITS, MAINTENANCE, AND MORE
As someone who reentered the dating world a few years ago, I never fully understood the concept of red flags. And then, suddenly, I understood the dialogue. It seemed like I was in a parade, and red flags were readily available and in abundance. But dating doesn't have the monopoly on red flags. Our bodies often wave a giant red flag in front of us, and we seem to be colorblind to it. But I want to draw your attention to calorie deficit red flags, how a reverse diet can address those red flags, and whether a reverse diet may be appropriate for you.
WHICH APP IS BEST FOR TRACKING MACROS? A LOOK INTO MYFITNESSPAL, CRONOMETER, AND MACROS FIRST
Tracking our food intake is a way to find out just how many calories we’re actually consuming. And we can take it one step further by trying to hit specific protein, carb, and fat intake goals. There was a time YEARS ago when I used a spreadsheet to track my intake. And when I told my mom the success I had with tracking, she started to do the same… with pen and paper. But since then, tracking has come a long way. And there are an abundance of apps available to individuals now–but I’m going to share with you the pros and cons of the three more popular apps, as well as my experience and opinions.
AI FOR MEAL IDEAS, GROCERY LISTS, AND MORE
In the ever-evolving landscape of nutrition, Artificial Intelligence (AI) has emerged as a potential ally in the pursuit of our health and nutrition goals. However, it's crucial to approach this technology with a healthy dose of skepticism. From my (admittedly biased) viewpoint, AI's capabilities, while promising, cannot completely replace the nuanced guidance provided by a human nutrition coach.
HOW TO TRACK YOUR MACROS: THE ULTIMATE BEGINNER’S GUIDE TO THE BASICS
At first, tracking macros can seem cumbersome or obsessive, but there are so many benefits that arise from learning to track your food! Whether your goal is weight loss, muscle gain, athletic performance, or improved health, tracking macros empowers you to make informed choices about what you eat to help you reach your goals.
REVERSE DIETING AND TRACKING MACROS: WHAT YOU NEED TO KNOW AND WHY IT’S NOT MAGIC
Reverse diets may also be helpful if you’ve been eating a deficit for a long period of time and want to get an idea for what your current maintenance calorie needs are. It can be beneficial to slowly increase calories to make sure you’re keeping the habits you established while in your calorie deficit, rather than just considering the end of your deficit to be a signal to just stop being mindful of your nutrition altogether. Chances are that your ideal maintenance nutrition doesn’t look much different than your deficit nutrition – just slightly larger meals and a little extra flexibility.
MACRO FRIENDLY SUSHI: TRACKING SUSHI, GO TO MENU ITEMS, AND ENJOYING A HEALTHY MEAL
When I started tracking macros years ago, I avoided certain foods. Rice was one choice that I tended to avoid. Consequently, sushi ended up being a close follow. When I stopped fear-mongering certain foods and sought to embark on flexibility, I reintegrated rice and enjoyed sushi again. And I'm going to encourage you to do the same. So grab your chopsticks, and let's roll, queens.
THE ULTIMATE GUIDE TO EATING OUT WHILE TRACKING YOUR MACROS
Eating out is an important part of our lifestyle, but when it comes to work lunches, social events with friends, and family dinners, it often feels like we need to compromise our nutrition goals in order to enjoy a meal out. It doesn’t have to be that way! Today’s post will help you find strategies that will keep you on track in situations that are not totally in your control. It’s chock full of our best tips and tricks for how to approach eating out while tracking your macros or simply working towards your specific nutrition goals.
CRONOMETER VS. MYFITNESSPAL FOR TRACKING MACROS
Tracking calories has been largely utilized for various health and physique-related goals, and it is a tool we use often with our clients to help bring awareness to our eating habits. When it comes to tracking our macronutrients or calories, one of the first (and often overwhelming) steps is finding a tracking app that suits your needs. There are many apps out there that track the calories, macronutrients, and micronutrients in the foods we eat. Today we’re going to talk about the two most popular, MyFitnessPal and Cronometer.
MACRO FRIENDLY TRADER JOE’S SHOPPING LIST: NO-cook MEALS AND EASY SIDES
The goal of this post is to share with you some of our favorites but, more importantly, give you some ideas of how you can use these pre-made, ready to go foods to simplify the process of feeding your body and, ideally, save some time while you’re at it.
HOW TO TRANSITION AWAY FROM TRACKING YOUR MACROs
Eventually, there comes a time when you don’t want to or need to be tracking your macros all the time and it’s certainly not something you want to do forever. So, what’s the next step? In today’s post, I’m sharing how you can use what you’ve learned from the process of tracking your macros and transition to more mindful eating practices.
MAINTENANCE PHASES: WHY YOU NEED THEM & HOW WE CAN ADDRESS METABOLIC ADAPTATION
When considering fat loss, the number one thing we talk about is energy balance. In order to lose fat, it’s necessary to eat a calorie deficit (eating less calories than you expend). However, our bodies aren’t made to exist in a calorie deficit forever. Enter: the maintenance phase.