1. Building a Nutrition Plan Without Counting Calories or Macros

    The purpose of this article is not to dissuade anyone from counting calories/macros or undermining their importance. The purpose of this article is to highlight principles, provide a healthy framework, and teach people how to have autonomy with their nutrition.  We know that tracking calories and macronutrients is a great avenue to reach a desired outcome. Doing so, provides quantitative data, st…Read More

  2. A Sustainable Food Tracking System 

    LEVEL 1: CALORIES  LEVEL 2: CALORIES + PROTEIN LEVEL 3: MACROS Hyperfocusing on perfection is a recipe for failure. Perfection is not realistic, sustainable, or necessary to achieve results. Whether you’re stuck at the airport, having a busy day at work, or taxiing your kids around, there will be days where adhering to a rigid meal plan and hitting exact macros is just not possible. That’s ok…Read More

  3. CRAVING CONTROL — 6 WAYS TO KILL YOUR CRAVINGS

    What is your secret crutch? Your go-to comfort food? That one thing that you absolutely crave; midnight ice cream, street tacos for breakfast, or an entire pizza because your stressed? Tempt me with a jar of peanut butter and a tub of moose tracks ice cream and it is game over. I'm a goner. That gooey peanut butter mixed with the sweet ice cream and perfect swirls of chocolate fudge.That right the…Read More

  4. 9 Factors Involved in Obesity

    Energy Overconsumption Contributors & Causes: Humans derive energy from the food that they consume. Food is required to grow, recover, fuel organs, provide energy for bodily functions, gain weight and maintain weight; therefore it is essential to life.   However, humans do not always eat for survival. Often humans are driven to eat based by the taste of food, the pleasure of food, the conven…Read More

  5. 5 Nutrition Tips From the Worst Cook EVER

    5 Nutrition Tips From the Worst Cook EVER What do you eat? What type of recipes do you like? Do you always only eat chicken, rice and veggies? Is cake okay? Is beer okay? These are the most common questions I get asked daily. The list goes on and on. Starting a habit is a lot harder than one thinks BUT once you create healthy habits, maintaining good nutrition isn’t that difficult. When it comes…Read More

  6. Pre, Intra, and Post Nutrition: Why It Matters

    Pre, Intra, and Post Nutrition: Why It Matters The Importance of Pre-Workout Nutrition Sustains energy Boosts performance Provides the body with circulating amino acids Preserves muscle glycogen, minimizing muscle damage and breakdown Stimulates the release of insulin (anabolic hormone) Aids in recovery What to eat and when to eat it? The main components of a pre-workout meal should be protein and…Read More

  7. Sugar Truths – Is Sugar Addictive?

    Is sugar addictive? If so, is it the glucose or fructose portion? What is the mechanism of addiction? Just about anything is addictive. Whether or not that is positive of negative depends on the context. For example, exercise is just as addictive as Tobacco. Both sugar and exercise produce endorphins like dopamine, which gives us a euphoric bump, that makes us happy.  However, one burns calories …Read More

  8. “Not Your Normal Chicken & Rice” Recipe

    Greek Chicken Bowl I love Mediterranean food! There something so delicious about simple ingredients working together to make a nutritious and filling meal. When it comes to meal prepping, I have a tendency to get stuck in the familiar and make the same thing every week, e.g. sweet potatoes, chicken, broccoli, rice and brussels sprouts.  To break the routine one week, I decided I would go Greek! O…Read More

  9. MINDLESS EATING: HOW IT AFFECTS YOUR GOALS & 8 TIPS TO PREVENT IT

    MINDLESS EATING: HOW IT AFFECTS YOUR GOALS & 8 TIPS TO PREVENT IT You know the saying “it's the little things in life that matter the most?” The same goes for eating. Think about it: You walk by the pantry and grab a couple of crackers and a few bites of ice cream that’s been sitting in the freezer staring you down. Later that day, you’re sitting in your office and grab a handful of ca…Read More

  10. How To Maintain Your Gains and navigate through Thanksgiving

    Who doesn’t love Thanksgiving? Good company, good food, and even better dessert.  It’s all fun and games until you end up in a self-induced food coma and need to be rolled away from the dinner table. We’ve all been there. Then the next day comes around and we’re faced with that moment we all dread…. Stepping on the scale after that epic cheat meal. You then get eaters remorse, feel like…Read More