I think Greek yogurt is truly a super food. It's extremely versatile, requires minimal prep, easy to take on the go, has a great calorie to protein ratio, and a source of probiotics and nutrients such as calcium. It's one of those foods that can you do so much with so you don't ever feel… Continue reading The Perfect High Protein Snack
The holiday season! The weather is colder, it's dark sooner, and there are multiple opportunities to socialize which means practicing portion control around LOTS of good food. This can be a challenging time to have the motivation to stay consistent during your weight loss journey. I asked my IG community specific feedback on what they… Continue reading Weight Loss During The Holidays
I'm a huge breakfast person. I thrive the best when I eat a balanced meal in the morning and warm steel cut oats are one of my favorites. A typical serving of oats that I have is about 1/3 cup uncooked which gives me about 6 gm of protein. We talked about how breakfast isn't… Continue reading 5 Ways I Bump Up My Protein At Breakfast
Below illustrates the portion size of eggs/egg whites, edamame, ground turkey, and protein powder equivalent to 30 grams of protein. Eggs + egg whites 30 gm protein is about 2 eggs + about 1/3 cup egg whites = 230 calories Edamame 30 gm protein is about 1.6 cups = 320 calories Ground turkey (93% lean)… Continue reading What 30 Grams Of Protein Looks Like (Part 2)
Fat vs. carbs. What's the best to cut if you're trying to lose weight? The answer might surprise you.. but if you're trying to lose weight, cutting fat is the best way to go. Let me tell you why. Weight loss all comes down to being in a calorie deficit. Fat has 9 calories/gram and… Continue reading Fats vs. Carbs- Which Has More Calories?
You already know how often scale fluctuations can happen while losing weight. Even while knowing this, seeing a 3 lb increase in weight when you hop on the scale can make you feel like you messed up somehow. I receive tons of emails from my students about this. They immediately jump to thinking they are… Continue reading You Did NOT Gain 3 lbs Of Fat Overnight.
Your weight can be influenced by a direct or an indirect drive to eat more as well as fluctuations due to water retention (not fat gain). Let's talk about things that can impact your weight that are NOT directly related to calorie consumption. Sodium Salt and water follow each other in the body. Increasing salt… Continue reading Things That Can Impact Your Weight
Added sugar is a component of the carbohydrate macronutrient. And honestly, I don't really care about how much added sugar my students are consuming while trying to lose weight. Let me explain why. I calculate calorie & macro goals for my students to ensure they are in a gentle calorie deficit. I encourage them to… Continue reading Why I Don’t Really Care About Added Sugar While Losing Weight
Below illustrates the portion size of Greek yogurt, cheese, tofu, chickpeas, and chicken equivalent to 30 grams of protein. Nonfat Greek yogurt 30 gm protein is about 1 cup = 180 calories Shredded cheddar cheese 30 gm protein is about 3/4 cup + 1 tbsp = 357 calories Tofu 30 gm protein is about 3/4… Continue reading What 30 Grams Of Protein Looks Like
A question I receive quite frequently- should I be counting macronutrients or calories to lose weight? Let’s start off by taking it back to the basics so we can really understand the importance of each. Macronutrients refer to the three essential nutrients that provide us calories in the diet- carbohydrates, protein, and fat. Each plays… Continue reading Macros or calorie counting? What’s the best for weight loss?