SOUP SEASON WAITS FOR NO ONE! Here are my top tips when it comes to making your soup decisions to get the absolute most of it. Cook protein separately. OR when you’re done making the soup, remove the protein and add it to each serving individually so you can ensure you’re getting an optimal amount for that meal. Pick a cruciferous veggie to add in. These types of veggies are excellent for supporting your body’s natural detox pathways. Pick one or two to add in, here are some options: Kale,…

Kids are back in school so let’s apply that “new start” energy for nutrition too! Here are the foundations that are absolutely worth your effort…see if you can let go of all the other details that are messing with your head and just really focus in on these things: Protein: Start by taking a week to really track how much you’re ACTUALLY getting right now. First meal: make sure it’s a least 30 g Last meal: same thing – 30 g protein Then you can begin to think about how to boost to get to…

Constipation is the right up there with guilt when it comes to worst feelings in the whole world. There are number of reasons why you might be feeling constipated but let’s be clear: If you’re not having a bowel movement every day, you’re some type of constipated. The body needs to eliminate your waste every day, daily bowel movements are essential. Bloating, distention, tender lower abdomen, nausea, pain or discomfort –> these are all signs of constipation and symptoms you’ve experienced,…

…and I promise nothing in here is going to say NO TREATS! Plan for what you need: Here is my biggest down fall personally when we travel: I get hungry in between meals and it happens FAST. It can take us a longer time to figure out where we want to go for meals (often because I like trying to find the best gluten free options wherever we are so we can try fun things like Cinnamon Bun Pancakes) and inevitably I get very cranky because I’m too hungry. Solution: Snacks. I KNOW THAT SOUNDS TOO…

Here’s an example of a massive takeaway I had with a patient this week. We agreed together to commit to 1 week of him tracking so we had some better data to work with. On the call, he entered the breakfast he had that morning, a protein smoothie, to see how the app worked. This is what he had: ⬇️ ⬇️ ⬇️ Here’s what I’m seeing: He needed more protein – another 2T of this particular powder would put him in a good spot at over 30 g. We are working on more than this for him but have a set…

The first meal of the day offers your body an enormous opportunity to turn on Muscle Protein Synthesis. This is your body’s ability to build and protect skeletal muscle simply through the amino acids you’re eating in your protein foods. You want to make sure you’re getting at least 30 g of animal protein in. When you do that, you’ll be getting the amount of leucine (just an amino acid) needed to turn that Muscle Protein Synthesis on. Toast & Eggs Great foundation! 2 eggs = about 12 G protein…

A go-to guide for those sneaky life moments you just KNOW are going to trip ya up! Travel: Plan the meals where you know you want to allow for treats or indulgences and don’t feel badly about it. The rest of your meals, make them as close to optimal as you can. Thinking about caloric intake on a week to week basis instead of day to day (or even meal to meal) can be really helpful in these moments. Focus on protein: eggs at breakfast meals, protein shakes you can easily bring with you, if your…

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