Chia Vs. Flax Seed

You may have heard of these 2 types of seeds before or maybe you haven’t. Maybe you’ve tried adding them to your daily intake due to their “superfood” claim to fame, or maybe you’ve strayed away from them due to an inability to pronounce their names. Regardless of if you are a flax or chia seed fanatic or a health seed newbie, here are some facts that are good to know!

Health Benefits of Chia Seeds:

  • Known for its healthy fats, Chia is relatively low in fat compared to other seeds of its kind
  • Speaking of healthy fats, it contains Omega 3’s, which are most commonly found in fish
  • A good, lean source of protein at about 4g per 2 TBSP
  • Packs 20% of your daily fiber intake
  • High in calcium, which supports strong bones
  • Daily intake can reduce your long term risk of Type 2 diabetes, heart disease
  • Easy to digest
  • Chia can even give you an energy boost due to its antioxidants, protein, vitamins and minerals


Health Benefits of Flax Seed:

  • Like Chia seed, Flax is a lean source of protein and is also lower in carb than Chia
  • High in minerals such as magnesium, potassium, phosphorus, copper, and folate
  • High in vitamins such as B1 which is good for brain power
  • Also high in fiber and Omega 3’s
  • Flax has Lignans, which are good for both estrogen and antioxidant qualities and can help protect against cancers
  • Can help fight against and reduce risk of cancers including breast, prostate, and colon
  • Highly effective at lowering blood pressure
  • Can slightly lower blood sugar which is helpful in fighting diabetes
  • Flax has been studied to show a 57% reduction in hot flashes in menopausal women


So what’s the difference?

When it comes to someone interested in general health, there isn’t a huge difference between the 2. If you’re looking for more vitamin and mineral health, go for Flax, if you need more calcium or fiber, go for Chia. Flax seed is usually less expensive than Chia seeds, but Chia seeds are more versatile since they can be combined with water to form a “gooey” texture. Some studies have shown that flax might not be a good choice for pregnant women, but when it comes to that it is up to your independent research to decide.

Regardless of which you choose, I highly recommend adding these little, healthy seeds into your daily diet!


Chocolate Peanut Butter Yogurt


Here’s a recipe for you to try to satisfy your sweet tooth and also meet your macro needs! This is either tasty mixed together and chilled in the fridge, or frozen in the freezer. Try it out!


  • 1 Cup dark chocolate silk milk
  • 1 Cup plain greek yogurt
  • 1 scoop chocolate whey
  • 1 banana
  • 2 TBSP reduced fat peanut butter

Blend all ingredients together and serve! To spice it up throw some dark chocolate chips on top or some extra peanut butter


Calories: 162// Fat: 3.9g// Carbs: 19g// Protein: 14g

The What, How, and WHY of Breakfast


BREAKFAST: The what, how, and WHY

You’ve heard it before, “eat your breakfast”, “don’t skip breakfast it is the most important meal of the day”, yet many Americans go without breakfast and don’t realize the effect that has on their body. Breaking down to importance of breakfast we have the “what, how, and more importantly- the why of breakfast”

  • Why people skip breakfast- they either don’t feel hungry or they are incorrectly trying to cut calories
  • Why you should always have breakfast- not only does it set a standard for your day, but it interrupts the fasting state your body has been in all night. Breakfast is a chance to replenish your body with essential nutrients that will last you throughout the day with abundant energy, as well as being a chance to kick start your day and set you on the right track to healthy eating. Studies have shown that people who miss out on essential nutrients in their first meal of the day are less likely to make up those lost nutrients throughout the rest of your day. In addition, when you skip breakfast you are more likely to splurge on your next meals or overeat due to excessive hunger, which in the long term can lead to weight loss and health problems.
  • What you should eat- think wholesome, nutritious, unprocessed. Skip the pop tart or the overloaded with sugar cereals and opt for some healthier options. Sure, they might take more time to prepare, but they will prepare you for a better, more energize and healthy day. Think proper nutrition with a combination of whole grain carbs and lean proteins with healthy fats.
    • Oatmeal: a classic that has never failed when it comes to providing healthy energy in the morning. If you choose the right kind of oatmeal versus the processed, loaded with sugar kind you will find loads of healthy carbs including fiber that will give you energy and keep your digestive tract in check.
    • Fresh fruit: you can never go wrong with fresh fruit, which provides you with some more healthy carbs as well as essential vitamins and minerals. Top your oatmeal with some fruit!
    • Eggs: a cheap, lean source of protein. Scramble an egg or 2 with some egg whites to up your protein stores for the day. Just be careful of having too many whole eggs as a lot of cholesterol is found within the egg yolk.
    • Low fat Greek yogurt or cottage cheese: Another good source of lean protein for lower calories. Look for brands with minimal added ingredients such as sugar and flavorings
    • Healthy toast: Choose a slice of whole wheat bread to top with organic peanut butter or almond butter for a mix of carbs, protein, and fats
    • Smoothies: Smoothies can be a well-rounded breakfast if you make them right. Choose some fresh fruit and greens to mix in with low fat Greek yogurt or skim milk, and some flax or chia seed to add healthy fats
  • How to make breakfast work for you:
    • Eat upon waking, that way you don’t have time to talk yourself out of eating in an attempt to “save” calories
    • Meal prep! Prep some scrambled eggs, smoothies, or overnight oats the night before to quickly fix up in a busy morning rush.
    • Eat breakfast with someone. Making it enjoyable will lead to making it a habit as well as being an encouraging factor to eat healthy.

Sources: ACE Fit, The Eat Clean Diet Recharged by Tosca Reno

Summer Chili


God Bless the crockpot! Here is an easy, delicious, and healthy slow cooker recipe I got from my boyfriend’s mother! (God Bless the in-laws too right?)

  • 1 1/2 lbs chicken
  • 1 can black beans drained
  • 1 can pinto beans drained
  • 1 can corn drained
  • 1 can fire roasted tomatoes drained
  • 1 small can diced green chiles (or get a fire roasted tomato+ green chili mixed can)
  • 3 TBSP tomato paste
  • 1 cup water
  • 1 TBSP cumin
  • 1 TBSP coriander
  • 1 TBSP oregano
  • 1 TBSP chili powder

Combine all ingredients in slow cooker to cook on low for 8 hours. Chicken will pull apart easily. Serves 4


Calories- 345   Fat- 3.5g   Carbs- 48g   Protein- 31.5g

Just HOW bad is Pop for you?

Click, sip, ahhh. The refreshing taste of soda. You might drink it, I occasionally drink it, and according to a post in the Huffington Post, nearly half of all Americans drink it. But why do we? I’m sure it is no news flash to you by now that soda is one of the worst things you can drink, including the diet sodas. One of the worst, but why? Well if you’re an avid soda drinker, you know those who having a tall fountain pop a day is part of your daily routine, you are more than likely addicted. Yes, I said it, but I know that the bubbly delicious taste of that pop is just something many people enjoy.

So if you’re ready to kick the habit, here are some outlined downfalls of soda. I believe that knowing why it is so bad for you rather than just hearing it is bad for you will make you feel more inclined to drink less. And I’ll be honest here, I am not a pop a day kind of girl, but I am even researching this for myself too, a soda a week is even critical to my health I feel. So let’s kick that can to the curb with these researched soda downfalls.

Reason #1 soda is bad for you: Addiction

First, and most obvious- it is straight up, hands down, without a doubt addicting. Whenever someone is addicted to something they will find any reason to keep it in their lives- and these bubbly, fizzy drinks are no exception.

But why is it so addicting? The ingredients in soda’s leave you wanting more. For example- caffeine- it is addicting. Caffeine has been reported as the most popular psychoactive drug and its energizing effect on your body leaves you wanting more, and more.

Aside from that- ingredients such as soda and sugar could leave you feeling more thirsty in the long run or lead to a sugar crash and have you reaching for another Pepsi out of the cooler

Reason #2: Hazardous ingredients

Any kind of pop- well excluding the “diets”- are full, and I mean full of sugar. You might as well eat a sugar cube and call it a day. Some of that sugar even comes in the form of high fructose corn syrup– yuck! If you know nothing about “HFCS” you just need to know one thing- stay away from it!

Phosphoric Acid. Just like it says in its name, it is very acidic. Everything has a pH level, and the lower the level, the worse it is for you. For example- water has the purest acidic level at 7, whereas phosphoric acid has a level of 2.5. Compare that to the acidic level of 1 of battery acid that can eat through your skin and you see where you’re sitting at on the acidic scale every time you sip on that Coke. In addition, this ingredient also makes your body less capable of absorbing calcium, making your bones weak

Caramel coloring. AH! the caramel coloring, something you have may have heard of in recent years for its claim to bad health, especially in the diet sodas. The most basic way to put why this coloring is so bad for you is that during the process of making it- it also creates byproducts that are carcinogens. So that coloring goes into your Diet Pepsi and brings with it its friends the carcinogens.

Aspartame as a substitute for sugar in diet drinks could possibly be even worse for your health

Reason #3: Weight gain

The American Journal of Preventive medicine stated that over 20% of calories consumed by Americans daily comes from sodas! In a country where we are exposed to every type of greasy, sugary, bad for you food, we are prone to weight gain, and sodas only contribute to that problem.

Now obviously we know that calories in<calories out is the basic equation for weight loss- but when it comes to tracking liquid calories, many Americans just leave out their soda for example thinking that because it is a liquid it can’t count for much. WRONG! If those who drink just one 12 ounce can of Pepsi a day quit- they would save 1,050 calories a week. And in the world of calories and weight loss, a negative weekly balance of about 500 calories is all it takes to lose one pound! What do you think about tracking your soda calories now?

Reason #4: Long term health issues

The hazardous ingredients, excessive amount of sugar, weight gain due to calories, and even potential excessive amount of caffeine can have hazardous long term health effects such as:

    • 20% increased risk of having a heart attack
    • 26% increased risk of type 2 diabetes
    • 75% increased risk of gout


  • Seizures, brain disorders, and multiple sclerosis as a result of the aspartame


  • As a result of the phosphoric acid- osteoporosis
  • And most obviously- obesity

Reason #5: It breaks the bank!

Pop can cost you anywhere between $1-$5 depending on where you buy, and how many ounces. Just to be modest, let’s look at just below the average cost of that range at $2.50 a soda, I think that sounds pretty normal unless you’re at a ballpark. If you were to drink a soda a day, for 7 days a week, for 52 weeks in a year you would be spending $910 a year, on average! That is the cost of a vacation! Just think about what you could do with that savings if you switched to free water right in your own home!

All in all, soda is bad for you, it has been known to be bad for you, and it will continue to be bad for you. Opt for some water enhancers, natural tea, carbonated water instead! Give it 21 days to break the habit and stay committed from there!

Better Medicine Than Anything You Can Find on the Shelves: REST!


As I posted on my instagram account @carlyinfitinyhealth earlier today, I am coming down with a little viral bug. Obviously, this is not something I want, nobody does. It seems that being sick comes at the worst times because it has us feeling crippled of our normal day and wanting to binge watch Netflix and lay on the couch. But we’re humans, better off, we’re Americans. And that means that we have a natural tendency to always be busy and are even uncomfortable straying off our normal daily schedule for a relaxing day instead. We just know there is too much to do.

But if we were to, oh I don’t know, listen to our bodies, our sicknesses would be shorter in duration and fewer in between. YES, rest is your best medicine! So use it! Crawl out of bed, and don’t throw on those work clothes, call in sick, send the kids to grandmas, just do what your body demands. I said this in my instagram post, and I’ll say it again- our bodies are smart, and if we listen to them they can actually tell us some powerful things. By listening and resting we are allowing our bodies to fight off any sickness that is trying to creep into our systems. Better yet, we are staying away from the millions of bacteria sitting on our office desks that could work its way into our systems to make the problem worse.

Being sick isn’t something we can pinpoint when it actually happened- unlike a bone break, we don’t know exactly what caused it. Because of this, there are some things you can do to play it safe not sorry and keep your body and immune system healthy and ready to fight off any invaders!

  • Take a multivitamin- not only will you get the vitamins and minerals your body wants and needs to be healthy- you will also get a daily dose of vitamin C to keep that immune system reared up and ready to go!
  • Drink lots, I mean LOTS of water daily! Drinking water helps regulate your body fluids which is also good for control of bodily functions including your immune system and muscle health.
    • Average water recommendation? 64 ounces daily
    • Go above and beyond! Shoot for 75 🙂
  • SLEEP! Going right back to the title of this post- Rest is your best medicine- and the easiest/cheapest to come by so USE it!
  • Eat healthy- fruits, veggies, whole grain, no trans fat, etc. Yes I said it, eat healthy to stay healthy- weird concept right?
  • Exercise, stay active!- physical activity can help flush out bacteria and other invaders in your lungs and airways and also prevents new bacteria from forming due to the raised body temperature- woah– another cool reason to workout

Healthy Meals for Between Your Meals


Someone came to me the other day asking for some new and healthy snacks to curve the hunger in between meals. Well first off, any time I eat it is basically a meal to me – I might be a girl, but I have the appetite of a man! But there definitely are some healthy, yummy, and easy snack options to fill your day with! So go ahead and take one idea, heck take them all, and listen to that growling stomach and feed it with some real food and don’t ignore it! Snack happy 🙂

  • Greek yogurt salsa dip: plain greek yogurt+ low sodium salsa+ low sodium taco seasoning pack
    • Mix together to suite your tastebuds! More seasoning= more spicy and vice versa
    • Use as a dip for fresh veggies, pita chips
    • Top it on some tacos, enchiladas, scrambled eggs
  • Greek yogurt fruit dip: plain or vanilla greek yogurt+ PB2 (powdered peanut butter, 45 calories per 2 TBSP)+ cinnamon to taste
    • Use as a dip for fresh fruit- apples are the best!
  • Fresh deli roll ups: iceberg lettuce+fresh meat+cheese slice
    • Lay out a slice of lettuce, layer turkey over followed by a small slice of cheese- roll into a cylinder, bag it up and take it on the go!
    • Optional* add hummus or greek yogurt salsa dip on the lettuce before the turkey for a little extra kick!
  • Smoothies! Yes I said smoothies- if you have access to a refrigerator to store these in, they are perfect for a mid day snack!
    • Mix some fresh fruit, veggies, almond milk, greek yogurt, honey, chia seed, flax seed, protein powder, oats, etc. for a perfect mix of carbs, proteins, and fats to fill you!
  • Grapes, sausage, almond bowl
    • Again perfect mix of carbs, fats, and protein- mix your favorite of each and wal-ah!
  • Frozen yogurt covered fruit
    • Pretty simple- dip/coat your favorite fruit in your favorite yogurt, freeze until hard- perfect for hot summer days!
  • No bake energy bites
    • Endless possibilities here! See some of my favorite recipes at:
  • Hard boiled egg with health guacamole
    • Guacamole recipe:
      • Mix 1 1/2 tbsp chopped red onion+ 1 tbsp fresh lime juice+ 1 garlic clove+ 1/2 small jalepeno pepper+ dash of salt in a food processor until smooth
      • Add 1 peeled avocado and blend again until smooth
      • Sprinkle with cilantro
      • Add to hard boiled eggs
  • Homemade trail mix
    • Unsalted or lightly salted almonds
    • Pumpkin seeds
    • Raisins or cranberries
    • Dark chocolate morsels
    • Dried fruit with little or no added sugar

Stay tuned for more!

Eating to Fuel Your Workout and Your Goals: Part 2

By now you’ve have a week to digest what was said in “Eating for Your Fitness and Goals” and have even had a chance to evaluate your current diet (if you haven’t yet I suggest starting a 7 day food and exercise log today to see where you compare in your macronutrient composition). So let’s say you have done a food log and you have evaluated and you realized that your carbs were too low and your fat was too high for example, but now what? You know the percentages of each macronutrient that you should be consuming, but that is a percentage of what?

Eating to Fuel Your Workout and Your Goals: Part 2 is about to go into how you figure your caloric needs daily, and more specifically what kind of deficit or gain you need based on your current diet and your goals.

When it comes to meeting or going above the national exercise recommendations of 3-5X a week of cardio, 2-3X a week of strength and flexibility, exercising a minimum of 150 minutes a week, your diet needs become more advanced and, hefty, than you would think. There is a way to figure out just how many calories you specifically need to have in a day, and I’m just gonna take a stab in the dark here and say that you will realize it is actually more than you thought, or might even be comfortable with.

For example, when I first started using MyFitnessPal it calculated my daily caloric needs at 1,700 kcal a day based on my age, height, gender, and weight. I quickly learned that that was far too low for my heavy lifting, half marathon training, and sometimes 2-a-days that I pull, it just didn’t realize how active I am. SO it is okay to adjust your caloric goals on those apps to tailor to you more specifically.

OKAY, lets get down to it. My nutrition professor gave us a few different equations to use to find daily caloric needs that include activity level, I will show you one below:

Calorie Needs

Harris-Benedict Equation:

  • Adult male REE (resting energy expenditure):
    • 66.5 + 13.7 X (weight in kg) +5.0 X (height in centimeters) – 6.8 X (age)
  • Adult female REE:
    • 655 + 9.6 X (weight in kg) + 1.8 X (height in centimeters) – 4.7 X (age)
  • Multiply your REE by your activity factor:
    • 1.2= bed rest
    • 1.3= low activity
    • 1.5-1.75= average activity
    • 2.0-2.4= highly active
  • Conversions to note:
    • Weight in lbs to weight in kilograms= weight in lbs/ 2.2
    • Height in inches to height in centimeters= height in inches X 2.54

As I said earlier, my fitness pal had me needing 1,700 kcal a day, which I followed for a short while. After doing my equation: [ 655 + 9.6(70kg)+1.8(177.8cm)-4.7(22)= 1,548.34 kcal REE ] X 2 (activity factor)= 3,096 kcal/day.

WOW that’s a big difference! See why its important to know your body? Now since I am not in the interest of gaining or maintaining year round, I do not consume 3,000 calories a day. On my lower activity days when my activity factor is more towards 1.5 I consume 2,000 calories and on my heavier days I get up to 2,500 but usually not more. My reasoning for this is not that I’m always trying to lose weight, but rather I’m just trying to stay healthy, 3,000 calories is just physically too much for my body to handle.

Food Timing:

When you start eating more calories than you used to you also need to change your eating pattern. If I were to consume 2,000- 2,500 calories a day at only 3 meals a day I would have between 600 and 850 calories at every meal. Sure, the average meal consists of 500-1,000 calories, but I would rather not push the higher end. My personal preference is the rule of thumb of eating every 3-4 hours OR as I am hungry. I find that I am hungry after 3 and ½ hours anyway, so this works for me, eating this often prevents my body from going into “starvation mode”. What I mean by this is that having a consistent and constant flow of macronutrients into my body, it is not trying to trick itself into storing extra carbs for example for energy later because it thinks that it is about to go multiple hours without energy. Again, remember this is personal preference

Keep in Mind:

  • As you start to figure out your personal caloric needs keep in mind that exercise is not the only way for your body to spend calories. This is what your energy balance looks like where macronutrients are on the left and energy expenditure is on the right. TEF stands for thermal effect of food, which is the energy your body uses to break down food, and RMR stands for resting metabolic rate and is the amount of energy your body uses just to keep you alive and breathing. View this image as a teeter-totter. For weight maintenance; you should view it as even, for weight loss; the right side should be lower for more calories use, for weight gain; the left side should be lower for more calories consumed.


  • If weight loss is your goal you should strive for a 300-500 calorie deficit each day NOT a 1,000+ deficit. Also, only expect to lose .5 to 2 lbs at most a week and know that once your body adapts to changes, your rate of progress will decrease
  • It takes time keep it up, keep it positive, and most importantly keep it smart!

Eating to Fuel Your Workout and Your Goals


Sometimes the hardest thing about making weight loss goals that include both exercise and healthy eating is the balance between the two. To lose weight you need a negative calorie deficit, but when you exercise your body needs more calories in order to properly refuel. SO, before going into any of this lets keep one thing in mind- going back to the ABC’s of your goals- you have to remember balance.

Everybody’s body reacts differently to an exercise and nutrition plan, so often times it takes multiple trial and errors. Me? It took at least 3 different go arounds at reworking my diet to balance out my exercise to find something that began to work, but even still, I am tweaking it.

So lets start with the basics, going back to my sports nutrition class and our segment on macronutrients. Knowing the 3 macros, and how each of them work in your body is the first important step.

Carbohydrates: the body’s main source for energy weighing in at 4 kcals per grams. In other words if you eat a slice of whole wheat bread that usually has around 20 grams of carbs in it, you just ate 80 calories of carbs.

20 grams X 4 kcal/gram= 80 calories

You might be sitting there thinking “oh my gosh that is so many carbs!” because you may have been one of those people that have been bombarding with “carbs are evil” diet plans. Let me be clear to you right no carbs are NOT the devil. Without carbs your body will not, without a doubt, get the energy it needs to power you through even the lightest of workouts. Without carbs your body starts metabolizing fats for fuel and due to the lack of carbs it tricks itself into storing any carbs you might consume, often times causing you to bloat with water weight. It’s quite simple, don’t trick your body, and it won’t trick you.

Carbohydrate requirements:

  • 45-65% of calories
  • 3-5 grams per body weight pound

Carbohydrates and exercise:

  • 4-24 hours before= normal carb intake
  • 0-4 hours before= complex carbs that are low on the Glycemic Index (GI scale), carb rich protein, and 1-4g/kg of carbs
  • During= gels, bars, and drinks are needed only for endurance events, consume water every 15-30 minutes
  • After= consume within 2 hours, sooner if you are working out again in that day. High GI carbs and 1-1.5g/kg

For an example of low vs high GI carbs see link:

Fats: although they aren’t the preferred source of energy for the body, they still provide fuel. Weighing in heavier than carbs at 9kcal per gram, this macronutrient packs more in a punch. In other words, less grams of fat can still provide you the same “amount” of energy as carbs. Let’s take almonds for example, a common healthy snack for “dieters”, a serving of these that usually consist of only 24-30 almonds has 15 grams of fat in it. Meaning that by consuming a serving of almonds you will have eaten 135 calories of fat.

15 grams X 9 kcal/gram= 135 calories.

So there you can see how it is easy to start climbing toward your upper limit of fat calories due to their high nutrient density.

But what about the different types of fat? Trans, saturated, unsaturated, omega’s- what do they all mean for your body?

It isn’t often that I try to limit a food group entirely, but when it comes to trans fat you can do just fine without any of it in your diet. Trans fat comes from the fast food and overly greasy, fried foods that you already know are not healthy for you. These fats are made from partially hydrogenated oil and are essentially a normal (still unhealthy) saturated fat mutated into a different form, a form that your body doesn’t recognize or appreciate. Unless you want clogged arteries or heart disease, you should stay away from trans fats entirely

Saturated fats are another unhealthy fat that shouldn’t make up a majority of your diet, in fact keep in minimal (10% or less of your fat). Foods that contain these fatty acids include fatty beefs, butter, cheeses, and other high fat dairy products. Although it is okay to eat these in moderation, if weight loss is your goal you are going to want to track your intake

The good fats? Let’s talk about unsaturated fats including Omega 6’s. Monounsaturated and polyunsaturated fats are 2 forms of unsaturated fats that differ based on their number of double bonds (that is less important to remember, just remember that these are good). These unsaturated fats can actually have health benefits such as improving cholesterol, and reduce your risk for heart disease or diabetes, just to name a few. Mono and polyunsaturated fats typically make up olive oils, avocados, nuts, and even peanut butter. So although these foods might be high in calories including fat calories, they are actually good for you, enjoy and don’t overdo it!

Omega-6 fats, as you may have heard before, are highly found in fishy foods. Also found in flax seed and canola oil, these are another branch of unsaturated fats meaning they also have positive health effects. Omega-6’s should be consumed weekly, if not daily, just make sure to not over consume certain types of fish that can lead to mercury poisoning. For more information see link:

Fat requirements:

  • 20-35% of calories
  • Eat fats throughout the day
  • Not important for exercise


Protein: Ah, the macronutrient you’ve been waiting for. Weighing in at 4 kcal per gram, all fitness fanatics hail the protein! Yes, protein is essential to keeping your muscles healthy and ready to be pushed to their limits, but be careful not to consume too much in an attempt to gain muscle mass instantaneously. Protein is not a source of energy for the body, only in desperate cases when your body has depleted all of its other nutrients. The main role of protein is acting as a structural component for cells and tissues. It helps to build and maintain muscle and synthesizes hormones involved in energy production. There are different types or protein just as there are different fats, and the timing of these proteins in relation to your workout is important.

Proteins are made of amino acids (AA’s), some “essential” and some “non-essential” or “not produced by the body” and “produced by the body”. Protein foods are also complete or incomplete. Complete proteins have all of the essential amino acids that your body needs, incomplete proteins are missing a few essential AA’s but can be paired with other incomplete proteins to get all of the essential AA’s. Example of complete proteins include most animal meats, and incomplete proteins include oats, beans, peanuts, walnuts, and other seeds.

Protein requirements:

  • Males: 71-100g
  • Females: 55-62g per day
  • Athletes: between .8-1 g/kg or no more than a gram per pound of body weight
  • 15-20% of total calories

Protein and exercise:

  • 4-24 hours before= normal intake that reflects your macro goals
  • 1-4 hours before= 2-4 ounces of lean proteins plus carbs
  • 1-3 hours after= 6-20 grams depending on goals, intake a 3:1 carb to protein ratio (example= 15 grams carbs, 5 grams protein)


The take away:

  • Calories in<calories out
  • 45-65% of calories from carbs
  • 20-35% of calories from fat
  • 15-20% of calories from protein
  • Ingest carbs before exercise to fuel your body
  • Ingest a 3 to 1 carb to protein ratio after exercise to replenish your body’s main energy source and protect and rebuild the muscles
  • Drink plenty of water!
  • Oh and remember the ChooseMyPlate food guidance system


A Diet vs. a Lifestyle


The truth about Fad dieting? I hate it.

Everyday we are bombarded with some sort of new magic pill, magic diet plan, magic this, magic that to help us lose weight. Are we really supposed to believe that a body wrap is going to shrink your waistline and get you your dream beach bod? No. So why do we also believe that a 3-day no solid food cleanse, or a strictly no carb diet are also going to help us reach that dream bod?

Fad diets forget about the basic rules of nutrition. It all comes down to calories in versus calories out and balancing the 3 essential macronutrients. It’s as simple as that. Eat good, feel good, and your dream body will take care of itself in due time.

Instead of looking for a diet to go on, instead look for a lifestyle change. Everyone is on a diet weather we choose to call it that or not. What we eat is our diet. What we choose to do with that reflects our lifestyle. So no, lets not go walking around talking to people about what diet they used to get where they are now, instead lets start talking more meaningful. Lets talk about what nutrients we are getting and more importantly how. Lets talk about the way our body feels energized after eating a balanced meal and how our skin feels smoother after a few days of nutrient dense meals. That is the word that needs to be spread. Not that “I didn’t have carbs for one week and I can finally see my abs” or something along that sort. Because the truth about recurring diets is that statistics show that when someone loses a bunch of weigh on a fad, quick fix diet, they are more likely to gain that weight back and more.

My suggestion? Flexible Dieting. Yes, it has the word “diet” in it, but only to reflect that it is your personal diet, what you choose to do with it is completely up to you and how you are feeling that day. It’s simple, hit your macronutrients and you’re good. So you’re going out for pizza tonight? Okay balance that out with lower carb meals earlier in the day. That will allow you to still have that pizza and not feel guilty, because you are still hitting you macro needs. Less guilt about foods=less likely to binge eat, and that my friends is what can be the death of our waistlines. That slice of pizza isn’t going to be detrimental as long as you don’t binge on the whole thing in one sitting.

So be flexible, be you, be happy, and eat.

More about flexible dieting can be found on my friends great site here at