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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.
HOLIDAY COCKTAILS: MACRO-FRIENDLY DRINKS AND HOW TO TRACK ALCOHOL
When you think of holiday treats, a cocktail may not be the first thing that comes to mind. But between more dinners with family or friends and other holiday celebrations, chances are you’ll run into a cocktail or two. Whether you’re hosting Christmas brunch or having a cozy snow day at home, here are some of our favorite winter cocktails.
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.”
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.
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.
AM I READY FOR A FAT LOSS PHASE?
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 (and far more complex) than just “eating less and moving more.” One roadblock I see hindering progress over and over is not being in the right place to commit to these goals from the start.
HIGH PROTEIN SNACKS FOR ON THE GO
Eating enough protein is very important for maintaining muscle and burning fat, especially when tracking macros with the goal of being in a calorie deficit. Eating higher protein snacks throughout the day has two major benefits: (1) high protein snacks help us eat enough protein (duh), and (2) they help us manage hunger levels. Here are some easy high protein snacks that require minimal or no prep, are widely available, and are easy to pack and take with you anywhere.
HOW TO TRACK A RECIPE IN CRONOMETER
Weighing and logging food is a super helpful tool in training our eyeballs to recognize more specific portion sizes. During food logging adventures, we are bound to begin diving into recipes rather than individual food items. Logging recipes can be extremely helpful for switching up typical meals each week or grouping together similar daily food items to make logging even quicker. We like the app Cronometer as it’s by far the most accurate tracking database and provides a lot of data that can be helpful along your macro tracking journey.
HOW TO TRACK A RECIPE IN MY FITNESS PAL
If you are new to tracking your macros, the idea of tracking recipes can seem overwhelming. Adding a recipe into MFP is neither impossible nor time consuming. It can seem daunting at first, but is faster after some practice. I enjoy MFP for its ease of use, especially when it comes to adding recipes or repeat meals. We’re teaching you exactly how to do it in this post!
HOLIDAY COCKTAILS: MACRO-FRIENDLY DRINKS AND HOW TO TRACK ALCOHOL
When you think of holiday treats, a cocktail may not be the first thing that comes to mind. But between more dinners with family or friends and other holiday celebrations, chances are you’ll run into a cocktail or two. Whether you’re hosting Christmas brunch or having a cozy snow day at home, here are some of our favorite winter cocktails.
MEAL PLANS DON’T WORK, AND HERE’S WHY…
Here at KLN, we don’t do meal plans. A meal plan doesn’t give you an alternative when it’s girls night, when you’re out for drinks after work, or when you’re on the road with your family. Most of all, a meal plan doesn’t take into account that life is chaotic and constantly changing.
Best macro-friendly fast food orders when eating on the go
We’re sharing a few of our favorites options that can help you still hit your macros while eating out - whether you’re on the road traveling or just need a quick bite while navigating your busy day.
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.