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Whether you’re counting calories, tracking macros, or keeping an eye on your sugar or sodium intake, I’m sure you have run into the issue of not knowing the nutritional breakdown of a recipe. It’s easy enough to read a nutrition label on a packaged good, but what about when you make something from scratch? It might seem like a mathematics induced headache waiting to happen, but I promise that it’s easier than you think! Here’s how to calculate the nutrition information from a recipe, step-by-step. Step #1: Determine the Number of Servings There are many apps and websites out there that will do the mathRead More →

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Protein has been getting so much media attention lately, and for a good reason! Protein is such a vital macronutrient, yet it’s one that most people are lacking in. And if you’re trying to lose weight, lean down, or build muscle then protein might even be the most important macronutrient of your diet! So let me explain exactly why protein is important and how to easily eat more of it! The Importance of Protein Protein is made up of amino acids, which are the building blocks of muscle. This is why protein consumption is so crucial for a healthy body composition. So if you wantRead More →

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If you’ve done some research on tracking your macros (or “iifym”) then you’ve most likely come across the terms cutting, bulking, and reverse dieting. Cutting and bulking are fancy names for either trying to lose weight or gain weight. But the term reverse dieting can be a lot more confusing. So I’m here to help break past any confusion and gives you my best tips for how to reverse diet on your own. If you’re new to macro tracking, then take a few minutes to check out my post on IIFYM (if it fits your macros). What is Reverse Dieting? Reverse dieting refers to the idea ofRead More →

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If you’ve made the decision to take your health to the next level and start tracking your food, I applaud you! This can be a very scary and overwhelming thought for most people. But I’m here to tell you that it doesn’t have to be! Tracking your food can be tedious at first, but I promise that it gets so much easier over time! Plus when you actually take the time to track your food accurately, you might be surprised at exactly how much (or how little) you were really eating! So let me make this entire process 1000x easier for you and teach you howRead More →

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If you’re currently tracking your food intake or focusing on macros, then you know that technically no food is off limits. However it’s not exactly fun to blow through all of your daily fat and carb allowance in one meal, leaving you drinking protein shakes the rest of the day (I’ve been there…it’s not fun!). So I’m here to show you some simple ways to make any recipe “macro friendly”. Enjoy all of your favorite foods without blowing all of your macros on one meal! Pre-calculate the Macros for the Original Recipe The first step is to calculate the macro breakdown for the original recipe.Read More →

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Most people associate eating too much with many negative side effects like weight gain, blood sugar issues, and poor digestion. But did you also know that not eating enough can also be bad? Here are 6 signs that you might not be eating enough: 1. Fatigue Did you know that food gives us energy? It’s true! Without food our bodies wouldn’t function. So if you’re not eating enough you’re most likely going to feel sluggish and tired most of the day. Try adding in a healthy snack during your typical “afternoon slump”. 2. Rapid Weight Loss This one is usually obvious, but most of theRead More →

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  If you’re reading this then you have probably heard something about macro tracking (or “iifym” for “if it fits your macros”). You’ve probably heard about someone’s wild success reaching their physique goals while still eating donuts and pizza and ice cream. I bet this even sounds too good to be true…yet here you are doing your research. Good for you! Clearly you’re ready to make a change in your health, and you’re trying to find a sustainable way to do so. And macro tracking just might be the solution for you! If you’re still not totally sure what macro tracking is all about, pleaseRead More →

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IIFYM is exploding with popularity lately. The acronym stands for “If It Fits Your Macros” and it is a flexible way of eating. When you look on social media at people preaching IIFYM you’ll most likely seem them eating donuts and pizza and still reaching their fitness and physique goals. But how is this possible? And is it even healthy? Let me explain.. IIFYM is a new way to look at calorie counting. With regular dieting you are simply looking at calories in vs. calories out. As long as you stayed below a certain number of calories per day, you would lose weight. However itRead More →