Tag Archives: nutrition for anxiety

What you may be missing….

If you’re struggling to hit your macros, this may be the instrumental piece you’re missing… ⁣
𝐏𝐫𝐞 𝐋𝐨𝐠𝐠𝐢𝐧𝐠⁣
So often I’ll have clients just starting out with tracking struggling to hit their protein goal… ⁣
Or getting to the end of the day with 50 grams of protein left and no more carbs & fats…⁣
Or my favorite, really wanting to learn how to balance a nighttime treat, but never having room for it. ⁣
𝘚𝘰 𝘸𝘩𝘢𝘵’𝘴 𝘵𝘩𝘦 𝘴𝘦𝘤𝘳𝘦𝘵? ⁣
Every night I’ll login to my fitness pal and pre-plan my upcoming day. ⁣
I’ll work my way backwards, starting with my nighttime treat, and creamer in my coffee (my two non-negotiables). ⁣
From there, I’m able to log my potential breakfast and lunch, which are usually similar. ⁣
I can either leave some space for snacks and a “hole” for dinner to fill with whatever comes up for the day, or plan the full day out. ⁣
I’m able to look and see if my protein is low and I need to double up my portions on lean protein sources. Or if fats are too high, maybe I need to swap out the ground beef for a leaner protein source. ⁣
Keep in mind this doesn’t have to be set in stone. This is the beauty of macro tracking, if something comes up in the day and I really want a different snack, I can have it and tweak as I go. ⁣
If I’m going out for dinner and want to leave a 600 calorie gap in my day to account for that (with a good spread of protein, carbs, and fats), I can do that as well. ⁣
𝐓𝐡𝐢𝐬 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐞𝐚𝐮𝐭𝐲 𝐢𝐧 𝐭𝐡𝐞 𝐅𝐋𝐄𝐗𝐈𝐁𝐋𝐄 𝐩𝐚𝐫𝐭 𝐨𝐟 𝐟𝐥𝐞𝐱𝐢𝐛𝐥𝐞 𝐝𝐢𝐞𝐭𝐢𝐧𝐠. ⁣
I give myself a general outline to set myself up for success, and then can have flexibility throughout my day. ⁣
It’s all a balance. 𝘋𝘰 𝘺𝘰𝘶 𝘭𝘰𝘨 𝘺𝘰𝘶𝘳 𝘧𝘰𝘰𝘥 𝘯𝘰𝘸? 𝘏𝘢𝘷𝘦 𝘺𝘰𝘶 𝘦𝘷𝘦𝘳 𝘵𝘳𝘪𝘦𝘥 𝘱𝘳𝘦-𝘭𝘰𝘨𝘨𝘪𝘯𝘨? 𝘞𝘩𝘢𝘵 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘥𝘰 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦 𝘢𝘳𝘰𝘶𝘯𝘥 𝘪𝘵? ⁣
P.S. sharing some save-able MyFitnessPal tips over on my IG in a minute @daniellegracep
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Macro Tracking when Dining Out

Last week I shared some of my tips for staying on track throughout the weekend, and one of the biggest struggles people shared was navigating eating at restaurants. ⁣

While I know this is challenging, I wanted to share some of my favorite tips to navigate it a little easier, along with a mini cheat sheet to save and help you track. ⁣

𝐒𝐨𝐦𝐞 𝐓𝐢𝐩𝐬: ⁣

𝟷. Plan Ahead. Have a general idea of what you’re getting before you go, and prepare your macros for the full day around that meal. Having a game plan for your next meal can be huge too. ⁣

2. If you’re at a restaurant without information online, find a similar option that would be comparable.

3. Choose options that you can track piece by piece instead of mixed items that may be harder to track. ⁣

⁣Some examples of easy to track options:  ⁣

  • Lean Proteins (go for grilled or steamed) ⁣
  • Veggie sides ⁣
  • Salads with a lean protein on top (order dressing on the side and along with things like dried fruit, nuts, tortilla strips, bacon bits etc… ⁣
  • Fajitas which are usually grilled protein and veggies and come with separate ingredients ⁣

⁣Some examples of difficult to track options:⁣

  • Mayo based chicken, tuna salads etc… ⁣
  • Soups, stews, Chili’s, etc…⁣
  • Pasta dishes ⁣
  • Fried, breaded, or coated options ⁣
  • Things with lots of dressings, sauces etc…. ⁣

4. Put a placeholder in for your meal. If you’re not quite sure what you’ll be getting, set aside a good chunk of calories so you can go with what you feel like when you get there. For example, if you’re going for a heavier meal, setting aside 1000 calories for later. If you know that you’ll be making a fairly healthy choice of a lean protein and a veggie, maybe it’s only 500 calories. ⁣

5. Account for extra fats, as most restaurants cook with lots of oils. ⁣

Helpful?! 𝘞𝘩𝘢𝘵 𝘢𝘳𝘦 𝘴𝘰𝘮𝘦 𝘰𝘧 𝘺𝘰𝘶𝘳 𝘨𝘰 𝘵𝘰 𝘳𝘦𝘴𝘵𝘢𝘶𝘳𝘢𝘯𝘵𝘴? 𝘈𝘯𝘺𝘵𝘩𝘪𝘯𝘨 𝘴𝘱𝘦𝘤𝘪𝘧𝘪𝘤 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘸𝘩𝘦𝘯 𝘪𝘵 𝘤𝘰𝘮𝘦𝘴 𝘵𝘰 𝘳𝘦𝘴𝘵𝘢𝘶𝘳𝘢𝘯𝘵𝘴 & 𝘵𝘳𝘢𝘤𝘬𝘪𝘯𝘨?⁣

4 5 Copy of Eating on the Go & Weekend Survival Tips

3 years of change…

Lately I’ve been getting my fair share of not so kind comments…
Things like:
You look better in the before
You’re too skinny
You look frail
You looked healthier before
And while yes we’re all entitled to our own opinions, I very strongly believe that you can only tell a part of any story from a picture.
What you can’t tell from the ‘before’ picture:
⭐ 3 years ago, I was on the constant search for my next diet and ashamed that as a nutritionist I couldn’t get it together.
⭐ 3 years ago, I was hungry 24/7, restricting myself to a low number of calories, and wouldn’t touch sweets. Then I’d overdo it on all of them.
⭐ 3 years ago, I was at an unhealthy weight for my body, battling depression, and was miserable in my own skin.
⭐ 3 years ago, I over-trained, taught too many cardio classes, and was exhausted all the time.
⭐ 3 years ago, I just wanted to be thin.
Now… I do one workout a day and only 2-3 times a week of cardio. I prioritize family time over gym time. I’m focusing on things like reducing stress, improving sleep, and the quality of my foods and overall health. I am happy and confident in my skin and am more concerned about feeling strong than looking any sort of way.
I’d say times have changed 💛
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Why You’re Failing with Macros

I know macro counting is a very trendy topic right now, and while it was the key for me, I also know that it’s a bit complicated to understand. I see so many people giving it a try, struggling for a week or two, getting overwhelmed and then giving up or feeling like they failed. If that is you, you most certainly are not alone. ⁣

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐦𝐚𝐢𝐧 𝐫𝐞𝐚𝐬𝐨𝐧𝐬 𝐰𝐡𝐲 𝐲𝐨𝐮 𝐦𝐚𝐲 𝐛𝐞 𝐬𝐭𝐫𝐮𝐠𝐠𝐥𝐢𝐧𝐠: ⁣
  1. Y𝘰𝘶’𝘳𝘦 𝘦𝘹𝘱𝘦𝘤𝘵𝘪𝘯𝘨 𝘥𝘳𝘢𝘴𝘵𝘪𝘤 𝘳𝘦𝘴𝘶𝘭𝘵𝘴 𝘪𝘮𝘮𝘦𝘥𝘪𝘢𝘵𝘦𝘭𝘺. If macro counting is done right, it should take a long time. Reason being, we want it to lead to slow sustainable weight loss (𝘐’𝘮 𝘵𝘢𝘭𝘬𝘪𝘯𝘨 𝘢𝘯𝘺𝘸𝘩𝘦𝘳𝘦 𝘧𝘳𝘰𝘮 𝘢 ¼ 𝘰𝘧 𝘢 𝘱𝘰𝘶𝘯𝘥 𝘵𝘰 𝟸 𝘭𝘣𝘴 𝘱𝘦𝘳 𝘸𝘦𝘦𝘬). It also may take a while in the beginning to figure out what your true deficit is and to do that we need to track consistently for AT LEAST a month.⁣
  2. 𝘠𝘰𝘶’𝘳𝘦 𝘴𝘦𝘢𝘳𝘤𝘩𝘪𝘯𝘨 𝘧𝘰𝘳 𝘢 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘧𝘰𝘳𝘮𝘶𝘭𝘢. Every single body is different and everyone’s needs, functions, and calorie burn will vary. That being said, in order to see what the best macro split for you is, you need to start with a generic formula, track how your body responds, and make changes from there. This takes TIME.⁣
  3. 𝘠𝘰𝘶’𝘳𝘦 𝘮𝘢𝘬𝘪𝘯𝘨 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘦𝘷𝘦𝘳𝘺 𝘸𝘦𝘦𝘬. Building off of the two reasons above, if you are constantly making changes to your macros, you’ll never allow your body a chance to adjust AND you won’t track things long enough to see whether or not what you’re doing is working. You or your coach should NOT be switching up your macros every week, or even two weeks.⁣
  4. 𝘠𝘰𝘶’𝘳𝘦 𝘯𝘰𝘵 𝘣𝘦𝘪𝘯𝘨 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵 𝘧𝘰𝘳 𝘭𝘰𝘯𝘨 𝘦𝘯𝘰𝘶𝘨𝘩. If you’re catching on to the trend here, the key is time and consistency. The only way to know if something is actually working is to be consistent with it for at least a month. If you are never actually hitting your macro goals or being at least 80% compliant, there’s no way to know whether it’s actually working or not ⁣ 𝘗.𝘚. 𝘈 𝘧𝘶𝘭𝘭 𝘱𝘰𝘴𝘵 𝘪𝘴 𝘤𝘰𝘮𝘪𝘯𝘨 𝘰𝘯 𝘩𝘰𝘸 𝘵𝘰 𝘮𝘰𝘳𝘦 𝘢𝘤𝘤𝘶𝘳𝘢𝘵𝘦𝘭𝘺 𝘢𝘯𝘥 𝘤𝘰𝘯𝘴𝘪𝘴𝘵𝘦𝘯𝘵𝘭𝘺 𝘩𝘪𝘵 𝘺𝘰𝘶𝘳 𝘮𝘢𝘤𝘳𝘰𝘴 𝘣𝘶𝘵 𝘵𝘩𝘦 𝘕𝘜𝘔𝘉𝘌𝘙 𝘖𝘕𝘌 𝘵𝘩𝘪𝘯𝘨 𝘵𝘰 𝘥𝘰 𝘵𝘰 𝘩𝘦𝘭𝘱 𝘸𝘪𝘵𝘩 𝘵𝘩𝘪𝘴 𝘪𝘴 𝘵𝘰 𝘗𝘳𝘦-𝘗𝘭𝘢𝘯 𝘺𝘰𝘶𝘳 𝘥𝘢𝘺 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘭𝘰𝘨. 𝘐 𝘱𝘭𝘢𝘯 𝘰𝘶𝘵 𝘮𝘺 𝘮𝘦𝘢𝘭𝘴 𝘵𝘩𝘦 𝘯𝘪𝘨𝘩𝘵 𝘣𝘦𝘧𝘰𝘳𝘦, 𝘢𝘴 𝘢 𝘨𝘦𝘯𝘦𝘳𝘢𝘭 𝘦𝘴𝘵𝘪𝘮𝘢𝘵𝘦 𝘰𝘧 𝘩𝘰𝘸 𝘐 𝘸𝘪𝘭𝘭 𝘩𝘪𝘵 𝘮𝘺 𝘮𝘢𝘤𝘳𝘰𝘴. 𝘛𝘩𝘦𝘯 𝘵𝘩𝘳𝘰𝘶𝘨𝘩𝘰𝘶𝘵 𝘵𝘩𝘦 𝘥𝘢𝘺 𝘐 𝘤𝘢𝘯 𝘮𝘢𝘬𝘦 𝘴𝘮𝘢𝘭𝘭 𝘵𝘸𝘦𝘢𝘬𝘴 𝘢𝘯𝘥 𝘤𝘩𝘢𝘯𝘨𝘦𝘴 𝘢𝘴 𝘯𝘦𝘦𝘥𝘦𝘥. ⁣
  5. 𝘠𝘰𝘶’𝘳𝘦 𝘤𝘩𝘰𝘰𝘴𝘪𝘯𝘨 𝘵𝘰𝘰 𝘮𝘢𝘯𝘺 “𝘧𝘶𝘯 𝘧𝘰𝘰𝘥𝘴”. While quantity is key when it comes to macro tracking, food quality is equally as important when it comes to actually being able to stick to your macros AND keep your body healthy. If your diet consists of poptarts and protein shakes, you’ll likely feel hungry often AND you’re setting your body up for higher insulin, stress, and lots of health problems down the road. Not only that, you’ll probably feel pretty crappy and have a harder time sticking with any sort of plan. One hack to solve this, try to focus on good whole foods 80-90 percent of the time. I’m also a huge fan of prioritizing a daily protein goal, including 1-3 healthy whole fat sources a day (oil, avocado, nuts, seeds, etc…) and aim to hit a daily fiber goal. This will ensure you’re choosing higher fiber, whole grain carbs, fruits and vegetables to reach that goal.⁣
  6. 𝘠𝘰𝘶’𝘳𝘦 𝘯𝘰𝘵 𝘸𝘦𝘪𝘨𝘩𝘪𝘯𝘨 𝘢𝘯𝘥 𝘮𝘦𝘢𝘴𝘶𝘳𝘪𝘯𝘨 𝘧𝘰𝘰𝘥. This can be a huge one especially if you’ve never tracked portions before. It can be really difficult to estimate portion sizes and you may be grossly under or over estimating the amount of food you’re consuming, simply because you genuinely haven’t learned what 4 ounces of chicken looks like yet. It doesn’t mean you have to weigh and measure forever, BUT the best way to learn how to eat intuitively is to actually understand what your body needs. ⁣
  7. 𝘠𝘰𝘶 𝘬𝘦𝘦𝘱 𝘴𝘢𝘺𝘪𝘯𝘨 𝘺𝘰𝘶’𝘭𝘭 “𝘴𝘵𝘢𝘳𝘵 𝘰𝘷𝘦𝘳 𝘰𝘯 𝘔𝘰𝘯𝘥𝘢𝘺”. There is absolutely NO WAY to fall off track with macros, unless you simply just stop, but here’s the reality. Even if you’re over or under, or not positive on your foods that day, just track something. The best way to learn is to fail, and if you keep just stopping every time you think you “failed”, you’ll never actually learn enough to follow through.⁣
  8. 𝘠𝘰𝘶’𝘳𝘦 𝘰𝘷𝘦𝘳𝘤𝘰𝘮𝘱𝘭𝘪𝘤𝘢𝘵𝘪𝘯𝘨 𝘵𝘩𝘦 𝘱𝘳𝘰𝘤𝘦𝘴𝘴. If you can’t be consistent with macros, start with simply logging your food. Get really good at that. Then maybe you track your calories and a protein goal AND then track your macros. Understand that there’s a learning curve and it will take time and practice, and just like with anything you may need to start with a more beginner approach so have patience with yourself. ⁣

I’m curious? What is your biggest struggle when it comes to nutrition? Is it the all or nothing mindset? Knowing what to do? Following through? Fill me in! ⁣

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So you want to lose weight…

Unpopular Opinion: 𝐘𝐨𝐮 𝐚𝐥𝐫𝐞𝐚𝐝𝐲 𝐤𝐧𝐨𝐰 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐝𝐨 𝐭𝐨 𝐫𝐞𝐚𝐜𝐡 𝐲𝐨𝐮𝐫 𝐠𝐨𝐚𝐥𝐬. ⁣⁣
⁣⁣
That’s not the problem. ⁣⁣
⁣⁣
𝘐𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘭𝘢𝘤𝘬 𝘰𝘧 𝘥𝘰𝘪𝘯𝘨…⁣⁣
⁣⁣
We spend so much time searching for the next great hack, fix, diet, or meal plan when the reality is we really need to be diving into why we aren’t taking action. ⁣⁣
⁣⁣
𝘐𝘧 𝘺𝘰𝘶 𝘸𝘢𝘭𝘬𝘦𝘥 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟸𝟶 𝘮𝘪𝘯𝘶𝘵𝘦𝘴 𝘰𝘳 𝘢 𝘮𝘪𝘭𝘦 𝘢 𝘥𝘢𝘺, 𝘺𝘰𝘶 𝘤𝘰𝘶𝘭𝘥 𝘱𝘰𝘵𝘦𝘯𝘵𝘪𝘢𝘭𝘭𝘺 𝘣𝘶𝘳𝘯 𝘢𝘯 𝘢𝘥𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝟷𝟶𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢 𝘥𝘢𝘺 𝘢𝘯𝘥 𝘣𝘦 𝘥𝘰𝘸𝘯 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟷𝟶 𝘭𝘣𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘺𝘦𝘢𝘳. ⁣⁣
⁣⁣
If you switched your hot cafe latte with a black coffee, you’d save an extra 170 calories a day and be down an extra 18 lbs in one year. ⁣⁣
⁣⁣
𝘐𝘧 𝘺𝘰𝘶 𝘮𝘢𝘥𝘦 𝘫𝘶𝘴𝘵 𝘰𝘯𝘦 𝘴𝘸𝘢𝘱 𝘰𝘧 𝘩𝘢𝘷𝘪𝘯𝘨 𝘰𝘯𝘦 𝘱𝘪𝘦𝘤𝘦 𝘰𝘧 𝘵𝘰𝘢𝘴𝘵 𝘸𝘪𝘵𝘩 𝘣𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵 𝘪𝘯𝘴𝘵𝘦𝘢𝘥 𝘰𝘧 𝘵𝘸𝘰 𝘺𝘰𝘶’𝘥 𝘴𝘢𝘷𝘦 𝘢𝘯 𝘦𝘹𝘵𝘳𝘢 𝟾𝟶 𝘤𝘢𝘭𝘰𝘳𝘪𝘦𝘴 𝘢𝘯𝘥 𝟾𝘭𝘣𝘴 𝘪𝘯 𝘰𝘯𝘦 𝘺𝘦𝘢𝘳. ⁣⁣
⁣⁣
Do all 3 and that’s a potential 36 lbs in one year. ⁣⁣
⁣⁣
Stop looking for a big overhaul, or next Monday, or the next best diet. ⁣⁣
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𝐓𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 𝐧𝐨𝐰.⁣⁣
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Do the things you know you should be doing. ⁣⁣
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No magical unicorn fairy 🧚‍♀️ dust necessary. ⁣⁣
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