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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.
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!
EASY 30-MINUTE DINNERS FOR THE WHOLE WEEK: 5 MACRO-FRIENDLY RECIPES
In today’s post, I’m sharing 5 meal ideas that use 5 totally different flavors to create 5 easy, high-protein meals for your lunch or dinner meals this week. The idea here is that you’ll prepare your proteins at the start of the week and take just 30 minutes to make your meal each night. Whether you’re cooking just for yourself or your whole family, these simple, high-protein 30-minute meal ideas can easily be scaled for multiple servings, and most use easy freezer and/or pantry ingredients that you may already have on hand!
WHY WE EMOTIONALLY EAT & HOW TO MINIMIZE STRESS EATING
Of the adults who overeat unhealthy foods when stressed, 33% say they do it to distract themselves from the stress. The survey finds that these behaviors are higher in women, who are more likely to report unhealthy eating behaviors as a result of stress. The percentage of those skipping meals due to stress is also higher in women, in teen girls, and in millennials. When referring to stress here, we’re not just talking about a hard day at work. Stress encompasses feeling lonely or emotional turmoil, and then also work stress, relationship stress or caretaking, etc. There’s nothing wrong with eating foods that are less nourishing sometimes, but it can become problematic -- to our health, to our relationship with food, to our trust around food -- if we consistently use junk food as the way to regulate our emotions.
MACRO-FRIENDLY BURGER AND SWEET POTATO FRIES WITH COOKING TIPS
Fulfilling a craving for a burger and fries while staying goal-aligned on any old day can be a tall order, and while we fully believe in the occasional untracked meal out, why not have the best of both worlds at home? Our tips to make your lean beef burgers juicy and sweet potato fries crispy are sure to impress you and your family!
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.
MACRO-FRIENDLY TRAVEL: DISNEYLAND, DISNEY WORLD, AND YOUR NUTRITION GOALS
Disneyland and Disney World: the places where dreams come true and nutrition dreams go to die…or do they? As with any out-of-routine time including vacations, work trips, anniversaries, date nights, birthdays, and holidays, we have to ask ourselves: What is the experience that I want to have during this brief time? and Does your expectation of your time away match the reality of the environment where you are going? The way that you feel during or after periods of time outside of your regular routines does not mean that any permanent changes occurred. Whether the journey of your nutrition while on your trip includes macro tracking or not, the main focus should be on making confident choices even if those choices are less efficient than normal.
OUR NEW FAVORITE OBSESSION: NINJA CREAMI PROTEIN ICE CREAM
Ice cream is a top three favorite dessert for me and sometimes, a small serving or just a few bites isn’t very satisfying. It can feel disappointing when you want to work towards your aesthetic goals but also want to enjoy your food. Enter: the magic that is created using the Ninja Creami. This week’s post shares two very simple recipes (plus flavor ideas!) for making low-calorie, high-protein ice cream that won’t break your macros, even if you decide to eat the whole pint.
MACRO-FRIENDLY CHICKEN MEAL PREP: CUBAN BOWL + JERK CHICKEN THIGHS
Let’s be honest, when it comes to meal prep, a bowl-style meal is my go-to. It’s super easy for throwing together a meal that’s packed with protein, loads of veggies and it really lends itself to adjusting the amount of carbs and fats you need to stay aligned with your macro targets. I love it because it’s packed full of flavor and an easy recipe to prep ahead for the whole week, whether you’re cooking for yourself or your whole family. This healthful Cuban-inspired meal has flavorful jerk chicken thighs over nutritious veggies and wholesome beans making this balanced meal perfect for tracking your macros and working towards your weight loss and fitness goals.
3 BATCH PREP PROTEINS: CARNITAS, CHICKEN TINGA, AND A BREAKFAST SKILLET
Today’s blog post combines these two loves (and gives you some options for a Cinco de Mayo dinner that aren’t the typical hard-shelled tacos). These recipes come from a macro-friendly cookbook that I created, alongside a dear friend and former client, back in 2018. That was six whole years ago, yet the recipes remain favorites in our home.
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.
THE INS AND OUTS OF INTERMITTENT FASTING: TRACKING MACROS, APPETITE MANAGEMENT, AND IF FOR MENOPAUSE
There is quite a bit of misinformation behind the idea of intermittent fasting. Some sources claim that it is the ‘best’ way to pursue fat loss, others boast mental clarity, and some boldly imply that it is as simple as skipping breakfast and then getting abs. The truth is that we all practice IF to some extent; when we sleep, we are fasting. This period of fasting is important for helping regulate blood lipids and blood pressure, reducing inflammation markers, and stimulating metabolism (all totally normal processes in our bodies). The claim that IF is a helpful fat loss strategy stems from these benefits, but doesn’t mean it’s the magic pill you’ve been looking for.
5 EASY MEAL PREP RECIPES: USING ROTISSERIE CHICKEN FOR SIMPLE, HIGH PROTEIN, MACRO FRIENDLY MEALS
Rotisserie chicken is one of those often overlooked options that can cut down on our cooking time, make our food delicious, and add ease to our busy lives. It comes cooked and ready to eat and is a wonderful, healthful substitute to protein prep at home. Simplicity is key to sustainability in our nutrition and, with that in mind, here are 5 quick, simple meals using rotisserie chicken. Because these recipes are so simple and customizable, the ingredients and directions are merely suggestions.
THE MYTH OF CYCLE SYNCING: THE IMPACT OF MENSTRUATION ON OUR TRAINING AND NUTRITION
In the episode of the How to: Fitness podcast, Dr. Alyssa Olenick delves into her research on sex differences and metabolic response to exercise and shares her knowledge on menstrual cycle importance and its impact on training and nutrition. Alyssa also addresses misconceptions about 'cycle syncing' and offers practical advice for fitness and nutrition based on individual needs, urging against a 'one size fits all' approach.
HEALTH IN THE NEW YEAR: 5 UNEXPECTED “HEALTH BOOSTERS”
It’s the middle of January and you’re a couple of weeks into your New Year’s resolution. While we’re all about BIG goals around here, we’re also about finding effective and sustainable ways to improve your overall health, beyond only losing weight or going for PRs in the gym. With years of experience working with hundreds of clients, our coaches have A LOT of experience supporting others in all areas of their health and nutrition. Our team is sharing that expertise with this list of unexpected ways to improve your health this year and continue to work towards your body composition and fitness goals sustainably. It’s a culmination of our work with our clients as well as our own personal journeys as nutrition coaches. We’re sharing how getting in touch with different aspects of your health will allow you to look and feel your best not only this year, but for years (and years!) to come.
DRY JANUARY? EXPLORING THE PROS AND CONS OF ALCOHOL
It’s a brand new year and we usually head into it with big aspirations and lofty plans for the year ahead. Sometimes our renewed motivation is paired with new challenges, and it seems like Dry January (or a self-commitment to no alcohol for the month of January) is often a common part of that. Personally, I’m a huge fan of Dry January (or any temporary pause in drinking) as it gives us an opportunity to assess if a short period of sobriety has us feeling any different - in mood, appetite, energy, or in any other area of life.
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.
7 HEALTHFUL TIPS FOR THE HOLIDAYS: AVOIDING HOLIDAY BURNOUT
The holidays are a time of twinkling lights, cheerful gatherings, and copious amounts of joy-- and sometimes, stress. Consequently, you've probably found yourself frazzled amidst the festivities, wishing things were as simple as a Hallmark Christmas movie. Despite the hustle, bustle, and festivities muscle, there are a few ways you can help avoid the typical holiday burnout and still prioritize yourself.
FIVE EASY BATCH PREP PROTEINS
Batch prepping refers to cooking large quantities of food ahead of time so that you can easily throw together a meal when it’s time to pack your lunch for the day or feed your family for dinner. When batch prepping, we can think less about the specific meals we are going to eat for the week, and more about creating the building blocks of those meals. This also makes grocery shopping and any meal planning you may do much easier!
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.
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.
FROM A NUTRITION COACH: Kimberly Zehnder
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.
3 EASY SPRING SALAD RECIPES: HIGH VOLUME AND MACRO FRIENDLY SALAD COMBOS FOR WARMER WEATHER
To me, salads are a great way to add veggies to your day, to clean out your refrigerator and put leftovers to good use, and to pack in a lot of nutrients in a single meal. They are easy to customize, simple to make, a great option regardless of your nutrition goals, and a food I hope we can redeem after it has been clouded by diet culture.
FROM AN ONLINE NUTRITION COACH: DIANA
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.
TRACKING MACROS WHILE TRAVELING
Whether you’re off to the beach for a summer vacation or heading out for some international adventures, traveling is great but can also be a bit stressful. We believe that eating the foods you enjoy should not require restricting, rationalizing, or guilt. This post will help you find strategies that will keep you on track as you travel and navigate situations that are not totally in your control.
FROM A NUTRITION COACH: KATE LYMAN
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.
HOW TO MAKE THE BEST PROTEIN SMOOTHIE FOR TRACKING MACROS
We think smoothies are awesome! They can be a great addition to your day, regardless of your goals, and are also a really great way to get in extra protein as well as lots of nutrients. So, this week, instead of sharing more recipes with you, we’re going to share a little more about why we think smoothies are beneficial and, more importantly, how to make the best one for your needs and preferences.
ALL ABOUT PROTEIN SUPPLEMENTS: CHOOSING THE BEST PROTEIN POWDER FOR YOU
Protein is one of the harder macronutrients to incorporate into our diet because it generally requires storage and prep time and therefore it can be less convenient. However, protein powder is super convenient! There are A LOT of different types and brands of protein powder out there, and it can be confusing to know which protein powder you should buy. Here is how to choose the right protein powder for you and a list of some of our favorites!
HIGH VOLUME VS. NUTRIENT DENSE: ADJUSTING FOOD CHOICES TO YOUR APPETITE AND NEEDS
One part of our nutrition that I think can be really empowering is learning to address appetite through the typical ebbs and flows of life. This means when we’re sick, hot, busy, etc. and appetite is low (or gone completely); and when we’re more active or a little munchy and appetite is higher than normal. In either of these situations, knowledge of our nutrition allows us to tailor our food choices to how we’re feeling, so we can still honor our hunger and fullness cues and continue to fuel ourselves well.