If you’re in the fitness nutrition world at all, you’ve probably noticed that macronutrients (i.e. fats, protein, and carbohydrates) are all the rage right now - thanks in part to the popularity of flexible dieting and the “If it fits your macros” (IIFYM) approach. In fact, on Instagram, the hashtag IIFYM has almost 6.5 million hits.
This diet operates on the premise that a person can eat whatever they want - as long as it fits within or below their calculated macronutrient amounts. Each person’s macro amounts are determined based on their total daily energy expenditure, height, weight, and personal goals. Using a formula, the amount of ...
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Meal Planning for Busy People
If you’re busy, and let’s be honest - we all are, meal planning and prepping is an absolute game-changer. Decision fatigue is a real thing, and when you’re busy, you can’t afford to spend your precious mental energy trying to figure out what to eat every single day. Learn to meal plan like a pro, and put that energy towards doing other great work in your life.
The first time I seriously meal planned and prepped, I had no idea what I was doing. It took a solid eight hours and I wanted to cry by the end of it.
Two years later, I’ve basically got it down to a science. Every week, I do my meal planning, grocery shopping, and prepping on ...
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How Long Do Hard-Boiled Eggs Last?
If you’re anything like me, hard-boiled eggs are basically an essential part to your meal prep routine. Not only are they incredibly easy to make, but they are the perfect grab-and-go, portable snack when you need a quick protein punch.
But, the typical question arises...how long do they last? The last thing you want to do is crack open the shell to find your snack has gone bad.
How Long Do Hard Boiled Eggs Last?
The general rule of thumb is this: your boiled eggs are good for up to one week if kept in the fridge.
While raw eggs can last up to four or five weeks in the refrigerator, hard-boiled eggs are a different story. The natural coating ...
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Easy Paleo Swaps for Your 4th of July BBQ
It’s that time of year again – the 4th of July BBQ that’s filled with highly processed foods, lots of refined carbohydrates and sugary treats. This year, swap out the not-so-healthy foods and bring in paleo friendly recipes that will leave you feeling light and energized afterwards. Try these easy paleo swaps for your appetizers, entrees, sides and desserts. They are flavorful, nutritious and unique, so your guests will be pleasantly surprised that a paleo BBQ could taste so good.
Instead of snacking on greasy and processed chips while waiting for the main course, serve paleo chips or roasted nuts.
Forget the Lays and Doritos, ...
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Paleo Kitchen Essentials: How to stock your pantry
Stocking a Paleo pantry can seem a little intimidating at first. But once you have stocked up once or twice, it basically becomes second nature.
The first step you will need to take in order to stock up properly will be cleaning out your pantry, fridge, and freezer. This will ensure you are getting rid of all the items you don’t need/use anymore and making room for all the true essentials. Make sure when you are doing this you read the labels for all packaged foods, checking for added sugars, gluten, or any other processed ingredients.
Not everything that is packaged is bad or off limits though. There are tons of great Paleo-friendly ...
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Paleo Diet Tweaks for Performance Athletes
The requirements of athletes can vary based on the individual themselves, his or her sport, and the level of activity. A competitive CrossFitter will have different needs than that of a marathon runner or Power Lifter. However, there is a very similar foundation and despite these differences, all athletes share a couple things: optimizing performance and recovery.
It is often thought that the Paleo diet is only geared towards those who want to lose weight and improve longevity. But it is also great for athletes; it just needs to be adjusted accordingly. The Paleo diet is full of high-quality proteins which contain essential amino acids for ...
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8 Ways to Curb Your Cravings
Ever wonder why you’re craving a treat around the same time every day? Or why you are reaching for those cookies right after having a healthy and filling meal? The truth is that consuming sugar leads to more sugar cravings, and sometimes there are hidden sugars in foods that we think of as healthy, like yogurts and juices.
These eight ways to curb your cravings will help you to hold off on treats until the evening, choose healthier alternatives that will minimize your cravings, and distract yourself when a craving hits.
Hold Off on the Indulgences
Have you noticed that eating sugar in the morning or afternoon will give you an immediate, ...
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The Role of Protein and Recovery
When we break down the food we eat, it is most simply broken down into micronutrients and macronutrients. These nutrients are necessary for proper hormone function, growth and energy.
Micronutrients – such as vitamins and minerals – are the nutrients your body needs in small amounts, but they have a big impact.
Macronutrients – protein, carbohydrate, and fat – are the nutrients your body needs in larger amounts that help make up calories and provide energy.
While both are important, macronutrients are what play the biggest role in recovery. They are the building blocks providing our bodies’ with energy and helping fuel/rebuild our muscles ...
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Memorial Day Survival Guide
I love those middle months where spring turns into summer.
The climate changing, bringing in a slightly warmer breeze; farmers markets in full swing; the smell of the grill getting fired up regardless of the day or time.
This is why Memorial Day is one of my favorite holidays.
I love Memorial Day (and summertime in general) because of all the great “summer foods”. Between grilled burgers and meat to fresh fruits, veggies and salads, it is all about what is fresh. I love getting together with a group of friends, playing a friendly game or two of sand volleyball, and grilling up our favorite meats and veggies. Everyone can bring his or ...
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8 Ways to Sustain a Paleo Lifestyle
We know that living a paleo lifestyle can be beneficial for a number of reasons, but sometimes staying on track can be difficult. Long hours, cravings and lack of choices tend to get in the way. Here are eight easy tips to help you sustain a paleo lifestyle without feeling deprived, hungry or unsatisfied.
Don’t Limit Carbohydrates Too Much
Yes, on the paleo diet we do limit our simple carb intake, but some people associate every source of carbohydrates with weight gain. The truth is that the body needs some carbs, as well as fats and protein. Too much restriction of carbs can lead to increased cravings and binging on sugars or other ...
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