Why Calories Don’t Matter

Jul 14, 2021

 

It’s been a whirlwind of travel these last couple of weeks. I left Mexico three weeks ago, where I had been for the past 4 months, flew to Colorado, then to North Carolina, and then to Connecticut, and now I’m back in paradise - in Santa Teresa, Costa Rica - where I’ll be for at least the next month. I am so happy to be back on the beach for the most delicious fresh, local seafood, papayas, and coconut water! And, of course, for the most gorgeous sunsets!

 

 

I wanted to share a few of the books I’ve recently been reading, since it’s been a while! I try to post interesting tid-bits and screenshots from my reads on Instagram stories, and so many of you always want to know what I’m reading, so here you go!

 

My reads have recently been a mix of nutrition, fitness, finance, and business. I’ve also been adding in some fiction and “fun” books to read before bed to help turn my brain off. Feel free to send over...

Continue Reading...

Are You Getting Enough Protein?

Jun 20, 2021

 

 

I remember when I first hired a coach to work on changing my body composition. He sent me my daily protein target and I audibly gasped.

 

“What?? No way. Can’t do it.”

 

It was at least 3x the amount of protein I was currently having.  This was a few years ago when I was on a mostly plant-based diet and my protein intake was extremely low. I remember feeling extremely triggered and resistant - there was no way I could get that much protein.

 

It took me a while to get there, but when I finally understood the importance of getting enough protein - not only for my body composition but for my health - everything changed.

 

My body actually started changing. Without drastically cutting my calories. I felt satisfied. I had energy. And I wasn’t bloated all the time anymore.

 

Protein consumption is a topic I discuss with many of my clients and it’s one of the most important ones, after a general nutrient-dense diet....

Continue Reading...

Protein Carrot Cake Cheesecake Recipe

Jun 10, 2021

 

This is one of my most favorite recipes I've created! I had been craving cheesecake for weeks after seeing it at a lovely cafe, so I decided to re-make it, but make it high-protein to still reach my goals (#cheesecakegains ). I also put a little spin on it and layered it with a carrot cake. Sorry for teasing you for so long on Instagram, but here it finally is!

 

Protein Carrot Cake Layer Ingredients:

cup coconut flour
cup whey protein powder (vanilla flavor works well here, but plain is also okay)
tsp cinnamon
¼ tsp ginger
tsp nutmeg
2 tsp baking powder
½ cup mashed banana
cup water
3 tbsp grass-fed greek yogurt, room temp.
1 ½ tbsp maple syrup
1 egg
3 medium shredded carrots

  

The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the "right" things, but still frustrated you're not seeing results? Click here to download this FREE guide with the most common mistakes I see people making on their fat loss journey.

Continue Reading...

How to Stay Fit While Eating Out or Traveling

May 27, 2021

 

One of the biggest questions that keeps coming up with my private clients right now is how to get back into the world while still maintaining their healthy habits. It's "easy" to control your eating and your workout routine while you have no social or travel plans, but what happens when your weeks start to fill up with dinners with friends, weekend barbeques, and summer vacations?

 

While there are definitely challenges that come along with these social events, it doesn't have to completely derail your health. Personally, I've been traveling for 7 months now, but I've actually gotten leaner during this time. I've lost 6 pounds and 3 inches around my waist. A lot for my petite 5'1" frame.

 

Here's how....

 
 

My Personal Hacks for Eating Out and Traveling

 

Stick to protein-forward meals.

If you've taken my Fat Loss 101 courseyou know my thoughts on the importance of protein. This is my number one tip for you, both when eating out and...

Continue Reading...

How to Eat 4,000 Calories and Still Maintain Your Weight

Apr 29, 2021

 

I recently celebrated my 38th birthday! I know, I can't believe it, either. And being on the Oaxaca coast, I couldn't think of anything I would rather do on my birthday than go eat all the delicious food here.  I ate about 4,000 calories worth (this is not an exaggeration, I promise you. I tracked it.)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

But, wow, it was worth it - the food here on the Oaxaca coast is some of the best I've ever tasted. I mean, the tamales melt in your mouth, the mole is super flavorful (and free of peanuts, yay!), and the meat is tender and delicious without using a ton of oil, like most cuisines do.

 

Whenever I have a day of eating this much food, or whenever I post stories on Instagram eating ice cream multiple times a week, I inevitably get questions about how I maintain my body composition eating like this. 

 

And today I'm...

Continue Reading...

The #1 Mistake People Make on Low-Carb Diets

Dec 03, 2020

 

Low-carbohydrate diets can be great for weight loss.  However, when not done properly, low-carb diets can have adverse effects, as you may have personally experienced.  Headaches, fatigue, muscle cramps.  Sound familiar?

 

The number one mistake people usually make on the low carb diet?

 

Not replenishing their sodium and minerals!

 

Proper hydration is absolutely critical for weight loss - and health in general! Not only this, but hydration doesn’t stop at just drinking enough water- adequate sodium and mineral content plays an equal role in staying hydrated and combating fatigue and muscle weakness.

 

Low-carbohydrate diets can sometimes cause people to experience the “keto flu”- these symptoms can include headaches, fatigue, muscle cramps, irritably and weakness. What people sometimes get wrong is that these symptoms can actually more often than not be caused by low sodium - not being on a low-carbohydrate diet....

Continue Reading...

The #1 Food You Should Be Avoiding

Oct 28, 2020

Long gone are days where low-fat diets are the key to health and weight loss. While we now know that healthy fats are not only beneficial, but crucial to a healthy diet, there is still a lot of misinformation on what types of fats we should - and shouldn’t, be eating.

 

If there is any food you should completely cut from your diet - it’s polyunsaturated fats!

 

Polyunsaturated fats are found in vegetable and seed oils, like canola oil, sunflower oil, safflower oil, peanut oil, soybean oil, grapeseed oil and corn oil. If you are cooking with any of these oils, toss them immediately!

 

Polyunsaturated fats are also found in nuts and seeds, commercially-raised meat, poultry, and eggs, and animals fed diets of corn and soy.

 

There are many reasons to avoid polyunsaturated fats, but one of the biggest is the chemical instability. The oxidation temperature of polyunsaturated fats is extremely low. This means that if they are exposed to heat, light, or...

Continue Reading...

Is Oat Milk Healthy or Stealthy?

Apr 15, 2020

Dairy free milk alternatives are quickly gaining traction in the health community. While nut milk has been around for years, other milk alternatives, like oat milk, are now becoming increasingly popular. While some options are “healthier” than others, how do we know which ones are healthy or stealthy? 

I hate to be the bearer of bad news, but more often than not, oat milk is a stealthy substitute. Despite common belief, this milk alternative is not the healthiest option available. But, why?

 

Why Oat Milk isn’t Necessarily Healthy

Sure, most oat milks are free of dairy, gluten, and sugar, but many are packed with ingredients that are anything-but-nutritious. And there is one highly inflammatory ingredient that stands out above the rest: canola oil. First and foremost, canola oil is a genetically modified product. It’s a man-made replacement for natural oils, like olive or coconut. This hydrogenated oil is known to increase overall...

Continue Reading...

High-Quality and Pasture Raised Meat

Feb 13, 2018

I gave up eating meat in late 2009, not for any moral or ethical reason, but because it just started to gross me out.  I guess my decision to stop eating meat was more for health reasons than anything.  The more I read about veganism, the more I began to believe that the human body is not designed to digest animal protein.  Not only that, but learning about all of the hormones and antibiotics animals are fed made me give it up cold-turkey (no pun intended).  I would still eat the occasional piece of fish or raw goat cheese, but I considered myself “vegan-ish.”  I really thrived off a plant-based diet.  Because animal protein is much harder to digest, I had all that extra digestive energy to use. 

 

But then a few months ago, I started craving meat again, so I gave in here and there.  Some days I can’t get enough meat, and other days I feel grossed out by it again.  I’m listening to my body!  And most...

Continue Reading...

Food Combining Chart

Feb 05, 2018

Since so many of you had questions about food combining after my last blog post, The Food Combining Trick for Weight Loss and Optimal DigestionI wanted to create an easy-to-read chart for you to use.  A cheat sheet, if you will.

Please let me know if you have any questions about this or any foods you’d like me to add to this!

 

The 4 Fat Loss Mistakes You're Probably Making

Eating healthy and doing all the "right" things, but still frustrated you're not seeing results? Click here to download this FREE guide with the most common mistakes I see people making on their fat loss journey.

 

 

Continue Reading...
1 2
Close

50% Complete

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.