kick it to the Carb!

Proteins, fats, carbs... If you have been in any health or nutrition conversation for more than a minute you know all about the macros and who likes which one and which one is bad and all of the other contradictory information we get bombarded with daily, but everyone always seems to forget another important nutrient that EVERY body needs. Water is important to everyone regardless of what part of the journey you are on. Being properly hydrated helps with: Energy Metabolism Weight loss Build and repair muscle Keeping skin stay young looking  Boosts your immune system Flushes toxins Great for joints, aches and pains Maintains PH balance of the body Promotes regularity and aids digestion Your recommended water intake is a minimum of 1/2 your body weight in ounces. So if you weigh 150 pounds you need a minimum of 75 ounces a day. Then add 12 ounces for every 30 minutes of activity. If you are in a hot or humid area more water may be needed to keep you properly hyd...

I have been enjoying New Orleans these past few days and thought I would share some of my travel tips for having fun and enjoying the trip without beating yourself up about straying from your usual nutrition and fitness routine. Firstly if you are on vacation, loosen up and have some fun. A few days of indulgence won't wreck your progress but if this is a business trip or travel that you would rather not stray to far from your routine here are some tips I follow to both enjoy myself and stay on track. Fitness: Sight See: You may not have time or want to hit the gym but walking around, and climbing those stairs, hills and rises still counts as a workout. So get seeing and get moving. Hit your hotel gym. It may not have your usual equipment but something is better than nothing. Especially if working out is your stress reliever. Run: You can pretty much do this anywhere and it is a great way to get in some sightseeing or scoop places to explore later  See if you gym has any ...

Soy is always a hot button issue when it comes to protein consumption. For years we were told to avoid soy because it contains isoflavones which can have estrogen like activity that some people worried could increase cancer risks. There is also concerns with how it interacts with thyroid medications. But there is good news for those of us who love tofu and edamame. Yon can still enjoy your favorite foods! Elizabeth Huggins, RD, of Hilton Head Health says that you just have to avoid consuming within four hours of taking your medication. For those of you worried about the cancer risk recent research shows that eating more plant based proteins actually lower your risk of certain cancers and that soy protein can reduce LDL cholesterol (bad kind) and has been shown to aid with fertility and menopause symptoms in women. Soy intolerances and allergies are fairly common so be sure to listen to your body and note if you see any adverse effects. As with most things in the health and nu...

Protein is an important component of our diet because it helps build our tissue, muscles, skin and hair. It is also the only macronutrient not readily stored in our bodies so getting an adequate amount is important. It is important to note that your protein goals will vary and that some people have conditions that make taking in large amounts of protein dangerous and life threatening so if you start feeling off, fatigued or experience brain fog talk to your doctor immediately. People who are more active may also require more protein as they break down their muscles faster through exercise. The general rule of thumb is .36 grams per pound of body weight for a sedentary person up to 1 gram per pound of body weight for active individuals. I like to make this simpler so if you know your daily calories allowance your day should be broken down into: 40% carbs, 30% Protein and 30% fat. These are simple terms and again some individuals may not be able to ingest these amounts of macronutrie...

Fun Fact did you know that there are different types of vegetarians? If you're contemplating going meat free for a meal or two or week or as a lifestyle be sure to check these out. It can be easier to start by eliminating a few things at a time and working your way up. The types of vegetarians are: Flexitarian- Mostly eat plant based but occasionally have meat.  Pollotarian- Only consumes poultry and fowl avoids red meat, fish and seafood Pescatarain- Only eat fish and seafood avoiding other types of meat Lacto-ova vegetarian- Doesn't eat any meat but consumes dairy products and eggs Ova- vegetarian- Doesn't consume any meat or dairy products but will eat eggs Lacto- vegetarian- Doesn't consume any meat or eggs but does consume dairy products Vegan- Do not consume any animal product or by product and also do not use goods made from animals Now that you know a little bit more about the types of vegetarians I hope you feel confident in finding a plant ...

A few weeks ago I made the switch from meat eater to my own strange combination of vegetarian, flexitarian, vegan (ish). Honestly I was kind of scared it would wreck all my results and be super hard to hit my protein numbers. I have been pleasantly surprised by the results. The back story. Years ago in high school I was a vegetarian for the all the wrong reasons. I wanted to be skinny and saving animals seemed like a noble cause. I didn't lose any weight but I did eat mostly plant based for five years. I say mostly because I still ate meat on occasion in private but didn't tell anyone. Communities around diets and ways of eating can be very mean if you don't follow the plan exactly and even people who didn't eat how I ate would make comments. *Side note if you do this to people stop. It isn't cool or nice. Let people eat how and what they want without comment because these comments can be damaging and create food and public eating aversions that can be harmful.*...

I remember life before I started my health journey. I was frustrated that working out didn't really do anything to make the weight fall off but I wasn't ready to give up my Taco Bell. I found a solution that worked for me. I started my nutrition program and my coach told me to have one colorful meal with a protein, a carb, a veggie and some good fat. So I had Taco Bell for dinner and followed her plan for my other meals and snacks. After all meat is protein, lettuce and tomato are vegetables, cheese and sour cream are good fats and chips and shells are carbs. Full disclosure this is 100% not what my coach meant when she told me to have a colorful meal but I still lost 30 pounds! Then I was hungry for my next result and I was mentally ready to give up the Taco Bell, go to the grocery store and cook my own food. Jump ahead a few years and I began meal prepping and eating super clean. I lost 10 more pounds. There were a lot of meal fails in this part of my journey. Some ...

I am a creature of habit. When I find something that works I stick to it, partially because I love saving time by just repeating the same thing day in and day out to get the result I want; most people call it consistency I call it efficiency. The key to succeeding at your goal is to set yourself up for success. This means having plans B-Z when plan A goes off track. This means having good choices on hand to grab when you are hungry or busy. Your pantry and fridge are either going to be your greatest asset or your hardest hurdle. Stock them wisely. The great thing about this is that I know what I can keep on hand to fit my goals and set myself up for success so here are some of my staples, some I eat weekly, some are kept on hand incase life happens and I need something quick and easy to grab to avoid that drive through line. Breakfast: I always do protein + a carb for breakfast My staples are: Oats, Kodiak Cakes (frozen is best for those in a hurry), eggs or egg whites, 7 grai...