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2023 WINTER ACTION PLAN: UTILIZING OUR NUTRITION, FITNESS, AND HEALTH HABITS TO FEEL OUR BEST THROUGH CHANGING SEASONS
As we say goodbye to warmer months and head into seasons of shorter days and colder temperatures, it is common for those shifts to translate into some seasonal gloom. We feel the impacts of less perceived time in the day and less sunlight, and we may initially feel a bit less motivated in the way of our normal health habits. During these colder months when we may find ourselves with a less zeal for prioritizing our nutrition, getting those workouts in or staying mindful of our sleep and stress management, we can meet our bodies and brains where they are at and create winter action plans that still support us feeling our best and in flexible ways.
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.
MINERALS: A DEEP DIVE
Minerals. Where do they come from? They have existed in the planet we inhabit since its creation, filling our soil, rocks and water from dust that long rained down on us from exploding supernovas. Yep, exploding stars. They are elemental in form and very basic units and our bodies are infused with them everywhere. They are essential to us from the moment we are conceived in the womb, from the moment cells begin to divide and a heart begins to beat.
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.
FROM A NUTRITION COACH: JILDA
As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with.
COTTAGE CHEESE FRUIT PARFAIT: A LATE SUMMER HIGH PROTEIN SNACK
During pregnancy, our nutrition is so important as we’re feeding ourselves and sharing our nutrients with baby! This easy, high protein, vitamin packed recipe is a perfect pregnancy snack and only takes a few minutes to make.
HOW LONG SHOULD YOU STAY IN A CALORIE DEFICIT? EXPLORING CALORIE DEFICIT RED FLAGS
There is so much nuance in talking about the topic of a calorie deficit. From navigating a deficit in a sustainable way to recognizing if your body is even ready for a deficit, there are so many different factors to consider.
GUT HEALTH & OUR NUTRITION: OVERCOMING TRENDS AND FUELING A HEALTHY GUT MICROBIOME
Gut health is an emerging field still being researched. For optimal gut microbiome, focus on diverse whole foods, managing stress, and lifestyle over hype around extreme diets or supplements. Work with qualified professionals for individualized gut health guidance, not unqualified online influencers peddling unproven hacks.
FROM A NUTRITION COACH: ZACH ANDERSON
As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with.
AM I ADDICTED TO FOOD? EXPLORING THE POWER OF HYPERPALATABLE FOODS.
When we crave “junk foods.” it’s not because there is something wrong with us; that is the goal! Hyperpalatable foods are engineered to be extremely tasty and override natural satiety, fostering overconsumption. While not clinically addictive, these activate similar brain reward pathways and override our fullness cues. Learn more about HPFs and how to make these feel less powerful.
FROM A NUTRITION COACH: WHITNEY
As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with.
The Whitewashing of Healthful Eating: The Cultural Void in "Healthy" Foods
We explore the significance of integrating cultural foods into our sustainable approach to nutrition. By acknowledging the enjoyment and cultural importance of the foods we love, we can break free from restrictive dietary norms and embrace a more diverse and inclusive perspective on health.
WHY YOUR NUTRITION NEEDS AN OFF-SEASON: PERIODIZING OUR APPROACH TO NUTRITION FOR LONG TERM FAT LOSS, PERFORMANCE, AND HEALTH GOALS
It’s just as important to develop strategies for times when you don’t have the capacity for laser focus as it is to maintain consistency when you’re aggressively pursuing a goal. Maybe even more so, because you will have times in your life where your nutrition-related goals have to take a back seat.
Orthorexia: how Our Obsession With Healthy Eating is Making Us Unhealthy
Can trying to be too healthy have negative outcomes? Orthorexia is the product of taking health too far; when the pursuit of “clean” eating turns into disordered eating behaviors. Learn more about risk factors, statistics around orthorexia, and how we can bring awareness to our behaviors so we pursue our health in a safe and sustainable way.
Is Ozempic “Good” or “Bad?” Cutting through the noise and navigating the nuance of semaglutide injections
Discover the Pros and Cons of Ozempic: Unveiling the Good and Bad Impacts. We delve into the world of Ozempic, examining its potential benefits and drawbacks. Learn how this medication can positively impact your health, aiding in weight loss and blood sugar control. However, we also explore the potential side effects and considerations to keep in mind. Gain valuable insights and make an informed decision about Ozempic's suitability for you.
FROM A NUTRITION COACH: KENNY
As nutrition coaches, we have the privilege of building close relationships with our clients as we help guide them toward their goals - be those related to aesthetics or fat loss goals, performance goals, or goals of optimal health. Along the way, as we work on building a better relationship with food and our habits, we get to share parts of our stories that are relevant to our coaching styles. We’re taking time this year to share more about us, our nutrition journeys and transformations, our road to becoming nutrition coaches and educators, and the amazing clients we have the privilege of working with.
MACRO-FRIENDLY RECIPE: SOUTHWEST TURKEY BURGERS
Burgers are a love language in our household, so it only seemed fitting for me to share a burger recipe as a favorite of mine! These healthy southwest turkey burgers are in our monthly recipe rotation for meal prep because they’re that good. They’re great for weekly meal prep and also work wonderfully for a yummy weekend meal when hosting friends or for holiday weekends like Memorial Day coming up.
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.
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.
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.
EMBRACE FLEXIBILITY AND ENJOY SOME PIZZA: TIPS FOR MACRO-FRIENDLY PIZZA NIGHT
When I start working with a client, they typically believe that they can't enjoy pizza AND eat “healthy” at the same time. Their experience tells them that pizza is a “bad” food, it’s a cheat meal, and it will definitely make them gain body fat. But often, that’s a fear of food and diet culture talking. By embracing a flexible approach to eating and incorporating some macro-friendly strategies, pizza can be part of a balanced approach to nutrition. Grab a slice, and let’s dig in!
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.
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.
WHY YOU SHOULD DITCH THE SCALE WHEN WORKING TOWARDS WEIGHT LOSS GOALS
I think we all technically know that our weight is just an arbitrary number on a device that doesn't mean that much, but it can still be difficult to let go of the anxiety and frustration that this number sometimes carries. It's easy to step on the scale and either feel proud when we see the number has decreased or hopeless when it hasn't. This is because we have this idea that the number on the scale equates to our self-worth. Rather than just suggesting that you don't let the number on the scale bother you, I want to delve deeper into how we can utilize the number on the scale as a measure of progress alongside other metrics, or how we can step away from the scale entirely -- and how to decide which option is best for us.
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 AIRPORT TRAVEL SNACKS
Whether you’re a frequent flyer or only an occasional jet setter, staying goal-aligned with your nutrition during air travel can feel overwhelming with so many other aspects of your trip demanding your attention. Staying on top of your energy needs is a must though, so we’ve compiled a list of snacks you can grab at most major airports and ones you can source before your travel day and bring through TSA to help keep you fueled until you touch down at your final destination.
BREAKING THE CYCLE OF RESTRICTION: HOW TO CREATE A BETTER RELATIONSHIP WITH FOOD AND YOUR NUTRITION
The cycle of perpetual restriction can look like throwing away the cookies your friend just brought over because you know that if you have just one, you'll spiral into eating every sweet treat in the pantry. It can look like not even keeping those “scary” foods in the house because you've labeled yourself as someone with no control. It can also look like an entire inner dialogue of categorizing “good” foods and “forbidden” foods and promising ourselves we'll only eat “clean” while also ignoring the fact we've never succeeded at this game in the past.
NUTRITION TIPS FOR YOUR NEXT CAMPING TRIP
Camping is one of my favorite ways to vacation/travel, even though it involves more meal planning than other vacations. That extra required planning also means it can be friendlier to your nutrition goals, especially if you take the time to pre-track some meals to ensure you’re hitting your protein and other targets.