blog


 
 

join our weekly newsletter & stay up to date with the latest posts


Tracking Macros Kenny Lyman Tracking Macros Kenny Lyman

EMBRACE FLEXIBILITY AND ENJOY SOME PIZZA: TIPS FOR MACRO-FRIENDLY PIZZA NIGHT

When I start working with a client, they typically believe that they can't enjoy pizza AND eat “healthy” at the same time. Their experience tells them that pizza is a “bad” food, it’s a cheat meal, and it will definitely make them gain body fat. But often, that’s a fear of food and diet culture talking. By embracing a flexible approach to eating and incorporating some macro-friendly strategies, pizza can be part of a balanced approach to nutrition. Grab a slice, and let’s dig in!

Read More
Advice from the Coaches Zach Anderson Advice from the Coaches Zach Anderson

CHANGE TAKES TIME: WHY WORK WITH A NUTRITION COACH FOR 6 MONTHS?

At KLN, we require a six-month commitment from our clients, and there's a good reason for it. When you first join us, we take the time to get to know YOU – your habits, history, and what makes your daily life tick. This isn't something we can rush through-- it takes TIME! Time need to see how you live, how you interact with food, and how different factors affect your eating patterns. Getting to know you as an individual - your lifestyle, your needs, and what keeps you motivated - is crucial for providing the absolute best guidance and support from your coach.

Read More
Fat Loss, Nutrition Tips & Tricks Kate Lyman Fat Loss, Nutrition Tips & Tricks Kate Lyman

3 WAYS TO MAKE YOUR MEALS MORE FILLING: MACRO-FRIENDLY TIPS FOR SATIETY

If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.

Read More
Nutrition Tips & Tricks, Tracking Macros Zach Anderson Nutrition Tips & Tricks, Tracking Macros Zach Anderson

TRADER JOE’S: YOUR NEIGHBORHOOD PROTEIN PROVIDER - 30 HIGH PROTEIN FINDS

Navigating the aisles of Trader Joes to find high-protein options can be manageable, even with the vast array of calorie-dense novelties and goodies. You can easily incorporate more protein into your diet by focusing on items with lean meats, plant-based proteins, and convenient prepared foods. This guide should be handy to help you make informed choices that align with your nutrition goals. And soon enough, you might find yourself a Trader Joe's connoisseur.

Read More
Fat Loss Kate Lyman Fat Loss Kate Lyman

WHY YOU SHOULD DITCH THE SCALE WHEN WORKING TOWARDS WEIGHT LOSS GOALS

I think we all technically know that our weight is just an arbitrary number on a device that doesn't mean that much, but it can still be difficult to let go of the anxiety and frustration that this number sometimes carries. It's easy to step on the scale and either feel proud when we see the number has decreased or hopeless when it hasn't. This is because we have this idea that the number on the scale equates to our self-worth. Rather than just suggesting that you don't let the number on the scale bother you, I want to delve deeper into how we can utilize the number on the scale as a measure of progress alongside other metrics, or how we can step away from the scale entirely -- and how to decide which option is best for us.

Read More

MACRO-FRIENDLY RESTAURANT SERIES: STARBUCKS

Let's face it, life often gets chaotic, leaving us little time to complete all of our errands, let alone cook all of our meals from scratch. Popping into Starbucks for a drink or a meal might seem like it will throw our nutrition goals “off track,” however if we understand the nutritional content of the food we're choosing, we can choose foods that help us work towards our nutrition goals.  Believe it or not, Starbucks DOES have some food options that keep us fueled and feeling good, proving that even in the midst of a busy day, we can make choices that support our health.

Read More
Nutrition Tips & Tricks Jilda Lamb Nutrition Tips & Tricks Jilda Lamb

MACRO-FRIENDLY AIRPORT TRAVEL SNACKS

Whether you’re a frequent flyer or only an occasional jet setter, staying goal-aligned with your nutrition during air travel can feel overwhelming with so many other aspects of your trip demanding your attention. Staying on top of your energy needs is a must though, so we’ve compiled a list of snacks you can grab at most major airports and ones you can source before your travel day and bring through TSA to help keep you fueled until you touch down at your final destination.

Read More

BREAKING THE CYCLE OF RESTRICTION: HOW TO CREATE A BETTER RELATIONSHIP WITH FOOD AND YOUR NUTRITION

The cycle of perpetual restriction can look like throwing away the cookies your friend just brought over because you know that if you have just one, you'll spiral into eating every sweet treat in the pantry. It can look like not even keeping those “scary” foods in the house because you've labeled yourself as someone with no control. It can also look like an entire inner dialogue of categorizing “good” foods and “forbidden” foods and promising ourselves we'll only eat “clean” while also ignoring the fact we've never succeeded at this game in the past.

Read More
Fat Loss Zach Anderson Fat Loss Zach Anderson

SIGNS YOU NEED TO REVERSE DIET: NAVIGATING CALORIE DEFICITS, MAINTENANCE, AND MORE

As someone who reentered the dating world a few years ago, I never fully understood the concept of red flags. And then, suddenly, I understood the dialogue. It seemed like I was in a parade, and red flags were readily available and in abundance. But dating doesn't have the monopoly on red flags. Our bodies often wave a giant red flag in front of us, and we seem to be colorblind to it. But I want to draw your attention to calorie deficit red flags, how a reverse diet can address those red flags, and whether a reverse diet may be appropriate for you.

Read More

4 WAYS TO ACTUALLY BOOST YOUR METABOLISM: BEYOND SOCIAL MEDIA TRENDS

If you’ve spent any amount of time on social media, you’ve probably come across a plethora of content touting metabolism-boosting “hacks”: drinking cold water, green tea, and coffee; eating smaller, more frequent meals throughout the day; making your food as spicy as possible; cold plunging in ice water; wearing a weighted vest.  What’s worth implementing? What’s simply noise? Read this week’s blog to find out.

Read More
Nutrition Tips & Tricks Diana Dewan Nutrition Tips & Tricks Diana Dewan

MAKING PLANT BASED EATING EASIER: HOW TO EAT ENOUGH PROTEIN, PLANT BASED PROTEIN SOURCES, AND HEALTHY RECIPES

For many, one of the biggest barriers when first starting to track your macros is hitting your protein target. It’s easy to think that eating protein is only important for bodybuilders and elite athletes, but it plays a crucial role in all of our bodies, regardless of our age or athletic ability. Hitting your protein target may be hard at first, but it’s not impossible -- and it definitely doesn’t require just eating meat all day, every day. In fact, since making the personal choice to stop eating meat last year, I know that it’s totally possible to eat an adequate amount of protein and even follow a higher-protein diet with little to no animal-based sources. In this week’s post, I’m sharing just how to do that along with a list of plant-based protein sources and some awesome, easy (and macro-friendly!) plant-based recipes. With the surge of popularity of plant-based diets has also come the increase in plant-based marketing. Walking around the grocery store, you’ll find “plant based” whole wheat pasta, donuts, and chips - all foods that are generally free of animal products anyway, and foods that don’t become automatically healthy just because of a plant-based label.

Read More
Nutrition Tips & Tricks, Fat Loss Kenny Lyman Nutrition Tips & Tricks, Fat Loss Kenny Lyman

IS FAST FOOD BAD? HOW FAST FOOD CAN BE MACRO FRIENDLY, HEALTHY, AND ALIGNED WITH YOUR GOALS

The idea of what is “healthy” is nuanced. A salad can be healthy as it’s filled with micronutrients, and a cookie can be healthy when we allow ourselves to enjoy it guilt-free. It’s important to note that fast food can be consumed in a way that isn’t as healthful if opting for super calorie-dense options that lack nutrients, but most fast food restaurants do have options that are more aligned with goals of eating healthfully.  Fast food is not bad, nor is any singular food bad or good, because they exist within the context of our goals and life circumstances.

Read More
HTF Podcast Kate Lyman HTF Podcast Kate Lyman

SETTING BOUNDARIES AROUND FAMILY FOOD TALK: HOW OUR FAMILY’S DIET AND BODY TALK IMPACTS OUR EATING BEHAVIORS

You're enjoying Sunday dinner with your family when your aunt comments, "Are you sure you want more mashed potatoes? You've already had two helpings!" This type of communication or commentary can have very detrimental effects on our self-esteem, body image, and overall relationship with food. It may contribute to the development of disordered eating patterns and a heightened focus on achieving unrealistic beauty standards that impact us in very negative ways as we age and grow.  

Read More
Nutrition Tips & Tricks, Tracking Macros Kimberly Zehnder Nutrition Tips & Tricks, Tracking Macros Kimberly Zehnder

WHEN ROUTINE GOES OUT THE WINDOW: HOW TO HANDLE A NON ‘MACRO FRIENDLY’ MEAL

Intentional out-of-routine times, like the upcoming Valentine’s Day holiday, tend to cause panic around meals where panic need not be warranted. Nutritional and lifestyle habits might need to temporarily change but managing expectations, having flexibility with our choices, and giving ourselves the permission to intentionally get out of our routines can ensure that those occasional meals stay exciting (not stressful!). Understanding and establishing the intentions of our meals gives us more control over how our meals make us feel. Remember: we have the power over food, food does not have the power over us.

Read More
HTF Podcast Kate Lyman HTF Podcast Kate Lyman

THE ANTI AGING CRAZE: HOW NUTRITION AND FITNESS ACTUALLY PLAY A ROLE IN AGE PREVENTION AND HEALTHY AGING

We live in a society obsessed with eternal youth. The pressure starts early, with ads and messages telling us we need to “fight aging” before wrinkles and gray hairs even think about making an appearance. And while this pressure is not unique to women alone, anyone identifying as a woman most likely feels the pressure at a greater intensity, and starting at a younger age.

Read More
Recipes + Meal Prep Diana Dewan Recipes + Meal Prep Diana Dewan

MACRO-FRIENDLY ONE POT RECIPE: CROCKPOT CHICKEN AND DUMPLINGS

It’s soup season, y’all! It’s truly one of my favorite times of year when it comes to cooking and meal prep. I love a good crockpot meal and anything that allows me to be warm and cozy during these chilly winter months is what’s on the menu in our house! This recipe for Chicken and Dumplings can be made in either the crockpot or on the stovetop (I share both ways below!) and is a perfect recipe for making a big batch to enjoy now and then freeze some to enjoy later!

Read More