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MACRO FRIENDLY COFFEE IDEAS AND RECIPES
A big part of diet culture that plagued me for a majority of my life was a fear of liquid calories. There is no need to fear liquid calories, period. For those who love a high calorie latte, mocha, etc., here are a few tips for how you can make a generally calorie-packed drink a little more “macro friendly.”
THREE NUTRITION TIPS AND FIVE MACRO-FRIENDLY RECIPES FOR THANKSGIVING 2022
Eating in social settings can bring some anxiety, but it really should be all about drawing from the habits you have built while tracking your food for a while rather than throwing “rules” out the window and eating whatever you want. So, how do you approach something like a Thanksgiving dinner with some semblance of balance and mindfulness?
NIGHT SHIFT NUTRITION: YOU DON’T NEED TO LOSE SLEEP OVER YOUR FOOD, TOO
Working the night shift has been a notoriously difficult challenge for individuals pursuing changes in their nutrition. But that doesn't mean that progress can't be made with nutrition, even on the longest of nights. Here are six tips to help you as a night shift worker in your food.
THE ULTIMATE GUIDE FOR NAVIGATING YOUR NUTRITION THROUGH THE HOLIDAYS
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. Whether you’re at a family gathering, a work party, or a gift exchange with friends, there’s a good chance food will be involved. This week’s post pulls together our most tried and true nutrition tips and tricks that we’ve shared with our clients over the years for how to approach the holidays while continuing to work towards your nutrition and fitness goals.
MACRO-FRIENDLY RECIPE: BUTTERNUT SQUASH PASTA BOWL
Fall is my favorite season and part of that is making yummy, hearty meals that warm you up and bring together the flavors of the season. This pasta bowl uses seasonal butternut squash and is packed with other veggies (coming in at nearly 20g of fiber!) as well as protein. It’s an easy plant-based recipe that you can prep for the whole week or share with the whole family.
HOW TO (ACTUALLY) HIT YOUR PROTEIN TARGET WHEN TRACKING MACROS
I know that getting adequate protein take can be really challenging. But I also know it can absolutely be done. And it can be done in a way that fits our eating preferences, that doesn’t require us to double our grocery bill, and that helps us build positive long-term habits.
HOW TO CALCULATE YOUR PROTEIN NEEDS (& WHY YOUR PROTEIN INTAKE IS IMPORTANT)
We talk so much about protein that it can feel like a gimmick - something that isn’t actually that important or necessary. But the importance of protein for our overall health as well as any aesthetic or performance goals we may have is so very real.
ONLINE NUTRITION COACHING: THE MAKING OF A GOOD CLIENT + COACH RELATIONSHIP
In today’s post, I’m talking all about the client + coach relationship and how to really get the most out of your work with a coach. Whether you work with one of our coaches or have worked with any sort of coach in the past or are thinking about working with a coach, understanding how you can bring your best to the table can make or break your success in reaching your goals.
EMOTIONAL EATING, STRESS, SLEEP, AND YOUR GOALS
Some stress is considered vital for a happy and healthy life. Stress challenges us to adapt and overcome obstacles by learning new things, and stress motivates us to set and progress toward personal goals. On the other hand, too much stress that goes unrelieved can have negative consequences on our health and fitness goals, on top of negatively impacting our emotional health and well-being.
MACRO-FRIENDLY MEAL PREP: BREAKFAST VEGGIE FRITTATA BAKE
This easy veggie breakfast frittata has become a staple in our house because it’s easy to make ahead of time for simple weekly meal prep. You can make it once and eat it through the full week. It is easy to cook, macro-friendly, reheats well, and can also be a really yummy filling for a breakfast burrito.
Macro Friendly Meal Ideas Using Pantry Staples & Convenience Foods
If you’re new to tracking your macros, the idea of creating meals or planning a day that hits your macros can feel incredibly overwhelming. Many of our clients are parents, professionals and really busy individuals who don’t have a ton of time to spend on food but have health or weight loss goals and we believe that you can absolutely do both!
Why You Have No Appetite & What to Do About It
We often see tips for curbing an increased appetite, but what about those of us that consistently struggle with a lower appetite? Here are habits that can help you navigate having a low appetite.
Smart Watch Pros and Cons: Using Tech to Support Your Nutrition Goals
Smart watches - Apple Watches, FitBits, Garmins, etc. - can be such an incredibly helpful tool for daily life, but they become more detrimental than helpful when we rely too heavily on the data they provide. But we can understand how to utilize them in a way that is most beneficial for us and our needs, without having them give us inaccurate information.
The Most Important Nutrition Skill You May Be Missing
Even if you have composition goals, your current body is fully deserving of your respect. Learning to respect your body even if you have composition goals is one of the first ways to start building that confidence.
Quick Lunch Recipe: Air Fryer Pizza Quesadilla
I attempt to make as much as humanly possible with my air-fryer now, and what could be better than a combo of two favorite meals?! Please welcome: The Pizza Quesadilla. It’s easy to whip up in a flash and very easy to track, whether you use MyFitnessPal, Cronometer, or don’t track your macros at all.
4 Most Common Macro Tracking Mistakes (and How to Avoid Them)
After over seven years working as an online nutrition coach (and years in the fitness industry before this!), I want to share four major nutrition mistakes we often see as coaches working 1:1 with our clients. These mistakes aren’t because our clients are uninformed or wrong; they’re just often things we have been told (incorrectly) most of our lives.
Strategies for Managing Low Appetite (Because Nutrition is Self-Care!)
Our ability to stay reasonable when feeling incredibly stressed or emotional tends to be most challenging. And unsurprisingly, ensuring we're well fed is a significant helper and factor with us thinking (and acting) reasonably. Here are a few ideas that may be helpful to ensure you're eating enough, especially when with significant time demands and stressors.
Why Perfectionism is Your Roadblock to Weight Loss
If you’re a perfectionist, chances are you’ve been told repeatedly that “perfect is the enemy of good”. The problem, though, is that the goal is still to be good. And if there’s anything I’ve learned from my perfectionist clients, it’s that good is never good enough.