AVAILABLE NOW! The Diet Free Guide To Living Your Best Life

The Importance of Tracking Food Intake

nutritional education Nov 21, 2019

Tracking your food sounds tedious and takes time YES. 

BUT it is the BEST way to learn how to eat well and really understand what proper nutrition looks like so you can learn to eat intuitively.

Tracking is like studying for a test. You don’t want to do it. But you’ve got to if you want to really learn and understand the material.

 When you study, you’ve got to read and take notes. You take practice tests even and review to really start to learn the information and soak it all in.

BUT, hopefully over time, you begin to understand the principles and aren’t constantly needing to research or seek out the answers. You’re ready for your test because the information has become INGRAINED and LEARNED. 

Same goes for tracking.

You track to LEARN how foods affect you. 

What portions sizes really are.

To KNOW what you’re really eating…because trust me…All too often we don’t really understand what makes up the foods we...

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How to Measure Success OTHER Than The Scale

 

Does the scale show roughly the same number every morning, no matter how much you exercise and how good you eat? Don't get frustrated. Remember that the number on the scale isn't the only way to measure weight loss/body recomposition success. 

In the words of Dr. Arya Sharma, "Health is not measured in pounds."

I tell my clients all the time, that the number on the scale doesn't tell the whole story. You can lose weight in unhealthy ways or you can start healthy habits and not always see a change in weight. Plus, there are other factors to consider such as muscle mass, bone structure, water, and bowel movements. All of these can affect your weight.

Yet, so many people get caught up with the number on the scale, and it causes them to miss so many other benefits and “victories” they are achieving. These are known as non-scale victories, or successes in your fitness and nutrition journey that cannot be measured on the scale.

While seeing the number on the scale...

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Why Counting Macros Doesn't Mean You Can Eat What You Want

Let me first off say that counting macros is NOT for everyone.  It can become an obsessive habit and it can be a time-consuming habit if you’re not willing to eat a bit more “plain” and “basic” – but it can be very effective! 

I’ve seen a helpful metaphor before that compares tracking food to budgeting.  Refusing to track your food in SOME way and expecting big results by making ‘smart choices’ is kind of like refusing to budget and expecting to save money by being ‘money conscious’.  Can it work? Sure it can, but why leave it to chance if you’re making the effort anyways.  

If left unplanned, you’ll almost always eat (and spend) more than you realize.  I can very confidently back up both of these claims from personal experiences. How else do you learn!? 

With that being said, have I seen clients track their macros almost perfectly and still not see a ton of...

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What To Do When You Fall Off The Bandwagon

Have you completely derailed and fallen off the wagon? You’re not the first or the last, so don’t beat yourself up! It happens to everyone at times, but how you bounce back and recover is what is important! You can refocus and get back on track with these tips!

Perhaps you’ve started your journey and you have been successful…things are going smooth and you’ve seen some good progress. But, the summer parties are in full effect and you’re afraid you might slip. You’re not alone. Even the best of the best slip up sometimes. However, don’t let the slip turn into a slide as it is a slippery slope. 

What do you do? What happens when you overeat and how do you get back on track?!?

 

Here are 6 steps you can practice when these situations arise.

1)  Stop the bleeding, AKA stop the eating!

Often times, we let one meal turn into 'screw it, I've already messed up, I might as well just eat whatever I want the whole day'.  This...

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How To Know What Diet Is Right For YOU?

nutritional education Nov 21, 2019

So your friend is following this new “Keto” diet and has lost 30 pounds in 4 hours and you want in!!  Hold on one quick second though, how do you know if this diet is for you? 

 Just because a diet works for someone else does NOT mean it is right for you.  It may be, but there are some definite things you should consider before diving head-first into the detox shakes you bought for $300 online which promised you’ll have abs in 8 days.  Do some research! It’s your body and you only get one.  

 Don’t just do anything that promises to shed a couple extra pounds fast; do something that will work for YOUR body and will be something that keeps the weight off.  Here are some things to consider when figuring out what diet is the best for you.  

  • Does it match your eating style and lifestyle? 

Do you travel for work often?  Then you probably will struggle following a strict diet template that...

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6 Tips to Handle Peer Pressure Around Food

Dieting and trying to stick to a healthy lifestyle is hard enough without somebody being a jerk about it.  Have you ever been trying to make healthier decisions for yourself and heard things like this from your ‘friends’ and family?

 

“Are you too healthy for us?”

“Calories don’t count on the weekend!”

“One meal won’t kill you.”

“Come on, live a little!” 

 

Think about it in the opposite direction.  What if someone you were with ordered a bacon cheeseburger and loaded cheese fries with an extra-large Coke and you said something like:

 

“Oh my gosh that’s like a THOUSAND calories!”

“Would it kill you to eat something healthy for once?”

“That is going to go straight to your (insert body part here)?”

 

No…everyone would openly dislike you.  So why is it okay for people to comment on your HEALTHY decisions when you are trying to...

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How to Optimize Digestion & Restore Gut Health

nutritional education Nov 21, 2019

Did you know 70 percent of the immune system is housed in the gut?

Your body is constantly communicating with you. It's time to start listening! Stop ignoring your fatigue, dry skin, constipation, brain fog, acne, etc.

Understanding how food works in our bodies is SO important! Especially when it comes to our gut health and how food works for you or against you...food food can either break you down, stress you out, and cause inflammation.. or it can support you, nourish you, and build you up

Your gut may not be a literal voice, but it’s functions communicate in a form of code.

Here are some common ways your body will signal an unhappy gut:

Digestive/tummy issues - bloating, gas, diarrhea, irregularity/constipation

Food intolerances or sensitivities - you may not even realize you are intolerant to certain foods as you eat them daily and live with symptoms that are not optimal

Anxiety, depression

Mood swings, irritability

Skin problems like eczema, rosacea

Autoimmune disease,...

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Why Cravings Happen and How to Control Them

nutritional education Nov 21, 2019

Have you ever found yourself fighting to keep from eating the whole bag of broccoli?  Probably not. What about struggling to put down that box of Oreos? Or that bag of chips?  Sounds more like it, right? 

Scientifically, foods which include high palatability like sugar, high-fat, or high-salt foods can cause an alteration of chemicals in the brain and develop a physical craving for these foods.  The reasons for why an individual may crave foods, or even have an addiction to food, can vary, but most often it stems from a response to an emotional trigger. 

Many people say that foods are as addictive as certain drugs, and this can be very much true, but before that food became addictive, there were most likely triggers in place regarding emotions felt, or situations you found yourself in, that produced that need for that particular food (or drink).

Some signs to look out for if you feel you struggle with cravings or addictions are:

  1.     Seeing foods...
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Nutrient Timing - Does it Matter When You Eat Your Food?

nutritional education Nov 21, 2019

Don’t eat after 6 pm.

You have a 2-hour “FREE” window after workouts to eat whatever you want, without any adverse effects.

It is better to eat your carbohydrates earlier in the day rather than at night.

How do we know what to believe when there are SO MANY different opinions out there??

There are some very long standing ‘myths’ out there that I’d like to go over, and hopefully, clear up some common questions I get about nutrient timing.  What I mean by nutrient timing is when you eat what throughout the day or in other words, when you take in your carbohydrates, your fats, and your proteins. 

 Point #1 – Late night eating does not make you fat.  Your body is not on a 24-hour clock. What matters is how much you ingest vs. how much you burn over time. 

Typically the main reason people believe in this myth is more due to the types of food they are eating late at night, rather than the sole fact that they are eating at...

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Why You Do NOT Need to "Earn" Your Holiday Meals

This is a hard mindset to break, and one that I struggled with for a long time, and honestly, still can struggle with on occasion.  Especially as the holidays are approaching and we will most likely enjoy a few more 'indulgences' than usual - please repeat after me: 

I do not need to earn my food with exercise.  And I do not need to exercise to 'make up for' what I ate.  

Say it 3 more times.  Heck, say it 1000 more times until you believe it!  

Regardless of what the unqualified Instagram Influencer says about how many burpees you need to do in order to 'earn' the stuffing at Thanksgiving, you do not need to do burpees to eat stuffing and enjoy it.  Or any food on, any day for that matter. 

Seriously - IG Influencers are ruining nutrition with their diet scams and false statements.  


Our body has basic daily caloric needs, and lots of them!  Your brain needs to function, your heart needs to pump blood, your...

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