Whole Foods List

While I don’t like to call these foods “clean” because that encourages the notion of clean vs dirty foods. There are food that you should eat more of, and food that you should eat less of. I like to include mostly whole foods like below in my diet. Below is a basic list I’ve put together of carbs/fats/proteins that I …

How do you calculate your exact macros/macro split? (Macros part 3)

So you’ve figured out how many calories you need to eat to reach your goals. Now what? How to you figure out how many grams of protein, carbs and fat to eat daily? This video breaks down the following: How to calculate your protein macros/how many grams of protein should you be eating? How to calculate your carb macros/how many …

How many calories should you be eating? (Macros part 2)

Whether your goals are weight loss, weight gain or maintenance knowing how many calories you are eating can be key to reaching your goals. Let me start by saying I personally recommend using the strategies in below video AFTER tracking your food for 7 days. This way you can compare the calories you’re actually consuming the calories you get in …

What are macros? Do you need to count calories and macros? (Macros part 1)

What exactly are macros? This video goes over the basics of what macros are and answers the following questions: What is the calorie breakdown of each macro? Why you should count macros. What is the difference between counting calories and macros? Do you need to count both calories and macros?

Figuring Out What to Prep to Hit Your Macros

A lot of people ask me how I decide what to cook to hit my macros. I wish there was an easy peasy answer. The truth is, when I first began counting macros it took a lot of trial and error. Below is what I found worked best. If you don’t know what your macros are yet check out this post. …

Fresh Fruit vs. Smoothies

EACH OF THESE ARE 3 1/2 SERVINGS OF FRUIT. Which would you choose? What will keep you full longer? What will provide you with more nutrients and fibre? So many people grab drinks like this to go WITH their lunch! In reality you would never eat an entire meal AND all this fruit in one sitting. While drinking these now …

What’s in your protein shake?

READ YOUR LABELS! What are you putting in your body by trying to be healthy? So many products are packaged with a health spin – “high in protein”, “low fat”, “skinny”, “light” but what’s really in them? How beneficial is it? Before assuming foods and products are going to improve/sustain your health, read the label. Not all products have the same …

Carbs vs. Carbs

CARBS – not all carbs are created equal so it’s important to focus on macro & micro (nutrional value) of foods. When people cut carbs they often restrict bread but continue to eat ???. FRUITS ARE CARBS and there is nothing wrong with that. A lot of fruit actually contain more carbs than foods deemed “bad” ? like bread. I’m not saying …