5 Tips To Create Food Awareness

It’s dinner time, you’re driving home from work, and you are starving.


It’s Monday, so naturally, you’ve told yourself today is the day that you’re getting your life together and going to start changing habits and living a healthier lifestyle.

You decide to grab a quick healthy meal from your favorite restaurant or fast food joint, and as you scan the menu, you realize that you aren’t really sure what’s healthy. You decide on the salad because “Duh, salad is healthy”. When it arrives, it’s loaded with hard boiled eggs, nuts, bacon, dressing, chicken, and so much more. All of a sudden, what was supposed to be a healthy meal has turned into a 1,000 calories meal in the blink of an eye.

What you are lacking if real, long-term food awareness.

What is Food Awareness?

Have you ever really heard the term food awareness? I believe food awareness is at the heart of long-term nutrition success.  That definition of food awareness is the process of increasing your knowledge and understanding of what food is made up of and what purpose it serves for the body so you can make food decisions that support your goals.

Sound complicated?

It basically means what value the foods you eat to give you. What’s in them? What do they do for you? What are they made of? The more knowledge we have about them, the more powerful our choices can be, and in turn, we can make better decisions on the foods we use to fuel our bodies. It does take time to invest in the understanding of food awareness, but it’s so worth it!.


You don’t know what you don’t know

I learned a simple quote from my husband that is so applicable to food. He is a police officer is frequently thrown into unique situations where each workday is new.

He shares with me a quote they use in his unit often:

“You don’t know what you don’t know.”  

It is so relevant food too. How can you really understand all the excess ingredients and calories stuffed into foods if you don’t have a baseline level of knowledge to go from? How do you know what you’re putting into your body if you don’t know how your current eating habits are or what a nutrition label is?

I want to help you improve your food awareness by helping you practice a few simple steps that will help you gain knowledge and thus, increase your ability to make good choices. I’m going to share with you 5 easy tips that you can start implementing to increase your food awareness.


5 tips to create food awareness

1. Evaluate Your Current Eating Habits

To become food ware, you must first learn what you’re eating right now. There are so many different ways that you can evaluate your current eating habits.

A food journal like this one is a simple place to start.  You can list the foods you eat each day and then ask yourself a few questions, like:

  • How do I feel after I eat these foods?
  • Did I eat mostly whole foods, or processed foods?
  • Did I crave certain foods, or crave foods more than I normally do?


We all need to know where we are starting from, so we can gauge where we are going. By starting small, like writing in a food journal, we can understand what we are doing now so we can look back and see how the foods we ate affected us.

If you want to take it up a level, use an app! My favorite food app is My Fitness Pal. In the beginning, don’t worry about the numbers, just use it as a diary and record your foods. You can even make notes and comments in the app

This is really valuable information to have. As you begin to get more advanced you can then begin to look more specifically at the macronutrient values of food, including fiber and lots of other valuable info about the foods you are taking in.

2. Invest In Understanding Nutrition Labels

If you want to increase your food awareness, take the time to read and understand nutrition labels. When you go to the store, pick up the foods, and actually read the labels! The biggest place to start is the serving size. Nutrition labels can be tricky, and most of the time you can’t eat the whole box as a serving size. You may read the label and realize that the box contains 8 servings of the food inside.

Next,  read the ingredients! If you struggle to pronounce the ingredient list, it’s likely that those ingredients shouldn’t be put into your body anyways. That’s just too much “stuff” that’s not a necessity.  A great rule of thumb when selecting pre-packaged foods is to stick with something that has roughly a maximum of 8-10 ingredients listed that you are able to pronounce out loud.

Next, begin to familiarize yourself with macronutrients. How many carbs, protein, and fat does each serving size have? How much fiber? You can download my FREE Macro Basics guide HERE to understand more about what macronutrients are and why they are important to you.

At the end of the day, real food doesn’t have nutritional labels.  The awesome part is there are resources to better understand their values too.  My Fitness Pal has a huge database of food so you can learn what really is in an egg, cup of strawberries, or any of your favorite whole foods.  I also love Calorie King as a means of researching foods and also as a guide to what is in some of your favorites foods when dining out.

3. Get To Know Portion Sizes

Portion control is a major step toward food awareness.  When dining out, we are served HUGE portion sizes, and it’s so much more on our plates than we really need.

A basic step in portion control is learning use to use your hands as a guide.  To create a balanced plate, add a:

  • A handful of lean protein
  • A handful of carbs
  • Two handfuls of vegetables ( and maybe a bit of fruit)
  • A thumb full of healthy fat

No complicated measuring or tracking initially, just food awareness when it comes to portion sizing. It’s powerful because you carry your hands with you everywhere you go and using them as measurements show you what you a true portion should look like. You’ll come to realize that maybe you weren’t eating enough, or maybe you were eating a little too much at each meal.

It’s also important to familiarize yourself with texture and the purpose of foods. Foods that share similarities often fall into the same macronutrient category.  Think about fruit, like bananas and apples, and how they share the sweet characteristics. They’re all carbohydrates.

Nuts and seeds leave an oily feeling in the mouth and leave you well satiated.  They all belong to the same macronutrient category of fat. If you aren’t sure which foods fall into which macronutrient category, check out this link to my free real food list that helps you see the categories of macronutrients that foods fall into to help you select portions for your meals.

4. Realize That The Whole = The Sum Of The Parts

The next time you go out to eat, take your burger, burrito, or whatever you get and open it up. What’s inside the burrito? What’s underneath that hamburger bun? You may see the oils the ingredients were cooked in, the sauces, the fried onion rings. Those items can really up to the caloric value of whatever you’re eating.

If we deconstruct these meals, we can gain a better sense of what is truly in the food.  Ketchup, Chick fil a sauce, butter, etc all adds up when we don’t pay attention to what is really hidden inside. Once you become aware, you can make more informed choices, like asking for steamed veggies or the sauce on the side. That way, you’re increasing your food awareness, and YOU can control what you’re eating. In the end, knowledge is power.  When we make these choices consistently, they become a habit and that is where real change happens.

5. Evaluate Your Real Hunger

When was the last time you really listened to your body and the hunger cues it provided?

We are creatures of habit, so many of us are used to running from place to place and not paying attention to what our bodies are telling us they need. We eat fast, snack often and don’t ever truly slowing down and listening to what our bodies need.

Take a moment to stop and really get in tune with your body. These days, we aren’t listening to our hunger, but eating has just become a habit for us. Before you eat, feel it out. Are you truly hungry? Maybe you’re just thirsty, or bored, or eating just to eat. Increasing our food awareness also means increasing our trust with our bodies.

After you eat a serving of food, ask yourself “Am I content?”. Are you going back for seconds because that’s what you’ve always done? Have you created a habit of feeling like you need more because you’ve eaten so fast you haven’t really let the rest of your body catch up? Take this time and listen to your body and what it’s trying to tell you. You may be surprised that you’re full after just one serving of food.

At the end of the day, food awareness is a lifelong skill. All it takes is you investing time and looking at your day to day life so you can make simple changes. It doesn’t have to be complicated or hard. In fact, it’s really all about your mindset.  These small habits all compounded over time create a life rich in food awareness that will support your health and wellness goals.

What is one area of food awareness you still struggle with?


Work Hard Be Kind,



How do I meal prep?

#meal prep. It’s a continually trending hashtag, with over seven million uses on Instagram.

Creating a plan is really the single most important piece to executing your nutritional goals.  It ranks right up there with personal accountability.

But it is freakin’ hard.  It’s hard to carve out the time and to know what the heck you actually need to buy, how much to cook, and even how to cook it all. It’s completely overwhelming.

So what do most people do?

They skip it.

But not YOU. You won’t skip out on it. Because you are here.

I am breaking down meal prep into 4 simple steps that will take away your overwhelm and will save you time. It’s devoted to helping you take away the barriers to your success and help you find simple ways to execute prep and get more whole, real foods into your day.

You do not have to do it ALL right out of the gate.  As you read, you can find what works for you and ease into the process of meal prep.  Pick the parts that work into your life and slowly add in more aspects over time. This first part is to help you start to organize your meal prep.

If you are ready to take the next step, you can buy my Meal Prep Hero guide RIGHT NOW that will dive into these steps in more depth, walk you through a sample week of meal prep from start to finish AND give you 2 weeks worth of more ideas for planning.  BONUS: it will also provide you a grocery shopping and meal planning template.

I want all the other stuff in the Meal Prep Hero Guide!

Benefits of meal prepping

There are many great benefits to making meal prep a habit, including:

Saves a dollar, dollar bill Y’all

Yep, that’s right.  When you prep in volume you end up avoiding those last minute stops at the grocery store where you buy too many unused ingredients for one meal.  When you organize your meal prep, you can use multiple ingredients across multiple meals, thus saving you money. AND if you get great at DOUBLE PREP (which I discuss below) it saves you massive amounts of money from eating lunches out during the work week.

No excuses for not staying the course

Meal prepping takes away temptation and puts the resources you need to be successful right at your fingertips.  Ready meals and snacks help you stay the course and eliminates massive barriers between you and your success.

Less snacking

When well balanced meals are ready, you will be eating foods that are more satiating. Greater satiation means that you will have less desire to snack and will likely eliminate the temptations to reach for something that doesn’t support your goals.  Balanced meals help regulate blood sugar levels which helps maintain long-term health and hunger regulation.

Success in your goals

Anytime you have a goal, you must have a plan of action to get there.  Part of the action plan to lose weight or improve the quality of foods you are eating must include meal prep as part of that action plan.

4 Steps To Meal Prep Success

#1: Organize Meal Prep

The first step in meal prepping is the initial organization. I’ve also found that this is the part that feels so overwhelming that so many people just stop because they don’t know where to start.

In theory, I could just offer a whole list of foods and grocery shopping lists and map out an entire plan for you. BUT that does not teach you one darn thing. It would last, but only for a bit. So instead, I am going to take you through step-by-step directions so you can be a meal prepping boss. Just like my work with clients, I want you to develop a skill set that will last you a lifetime. So here’s how to organize your meal prep.

Sync your schedule

Look at your week and think about what is going on. If you are married or have children, include their schedules too. This is the time to decide how many meals you will be having at home.

I have a family of four and we usually plan for 5 meals for the week, 1 night of leftovers and 1 meal out as a family (we really look forward to this one). Five meals are totally manageable and a 6th night for leftovers makes sure you let nothing go to waste.

What will you prep?

This is the fun, creative part of the organization and planning process.  This is also the part where you get bored over time.

The most basic way to pick what you will prep is opting for the “PICK 3 COMBO” (covered below).  This oversimplifies the planning and also helps guide you in the direction of real, whole foods.

Keep it Simple

One of the biggest failures, when you start to organize your meal prep (aside from not making it a priority), is making it too complicated. You don’t have to make gourmet meals. You just need to batch cook a few choices of lean proteins, a selection of vegetables and starches. Each can be recycled using spices and seasonings to totally change the flavor and consistency.

Pick your portions

Next, you’ll need to pick your portions. This is where you think about how you plan to use each meal.  Will they be stand-alone dinners? Or will you become the master of meal prep and do what I call “DOUBLE PREP” so that you have lunches for the next day too.

DOUBLE PREP is the key to my sanity. Although I do some mass meal preps, my favorite form of meal prep is doubling up the portions for dinner to kill two birds with one stone and make lunch for my husband and me for the next day too.

The main goal is to have an idea of how much you will need so you have enough to organize your meal prep.

Make a grocery list

Now that you’ve got your recipes and portion sizes you can start to create a grocery shopping list.  If you organize that list by category, you also simplify the shopping process and become more efficient maneuvering through the store.

You can download a super easy to use meal planning calendar and grocery shopping list here too (because this post wouldn’t be complete without it).


Lastly, shop until you drop. BUT my number one suggestion for shopping is not to do it on an empty belly. If you are hungry at the grocery store you are likely to creep into the aisles and add things to the cart that aren’t going to support your goals.

You’ve spent all of this time planning, you want to go in with a mission and GET IT DONE.

And boom, just like that we’ve taken what could have been a super complicated process and broken it down into manageable steps. Now you can organize your meal prep with ease. Remember, start small and keep it simple. Above all, just start.

The work week comes fast and before you know it’s Friday and you haven’t spent any time preparing yourself for the week. We spent time organizing meal prep in order to get rid of the overwhelm of even starting it. Now it’s time to dig in and learn how to start executing meal prep. For me, this is the best part.

#2: Executing meal prep

Wash and Dry

Turn on your favorite Pandora station and go to work.  The first step is gathering your ingredients and washing, drying, and peeling whatever is needed. If time is really a HUGE factor, don’t be afraid to buy pre-cut vegetables to help eliminate some of the basic steps in meal prep to make the task less daunting.

Become the ultimate multi-tasker

To start executing meal prep well and become efficient, you have to become great at doing lots of things at the same time. When you begin a massive meal prep session, the first thing you need to do is begin to cook the items that will take the longest first.

If you plan to cook protein in the crockpot, put it in first so that it can cook while you cut, chop and saute. In general, proteins will take the longest followed by vegetables and carbohydrates depending on their method of preparation.

Get those proteins going and while they roast, grill, or sit in the crockpot, move onto the prep of the other items including chopping vegetables or getting your carbs ready for the oven or Instant Pot. I talk about this in much more depth in my guide that will teach you how to become a meal prep hero that you can buy HERE.

Pick 3 Combo

The most basic way to pick what you will prep is opting for the “Pick 3 combo”.  This oversimplifies the planning and also helps guide you in the direction of real, whole foods.

Click HERE to learn more about the Pick 3 combo in my meal prep guide.

Once you get the hang of it, you can add different flavors, spices and swap macronutrients to create diversity in your meals.  Chose a few proteins for the week that can be repurposed by adding new spices, seasonings or simple sauces to change up the flavor.

My favorite seasonings include Trader Joe’s Everyday seasoning, Chili Lime, Lemon Pepper and Everything But The Bagel. I am also in Love with Primal Palate’s garlic and herb seasoning, and BBQ seasoning. You can order them HERE in awesome combo packs that are so worth it.

There are also sauce choices you can add that won’t add a ton of caloric value including regular mustard, dijon mustard, Frank’s Buffalo sauce, diced pickles, or some Greek yogurt-based dips to create a creamy condiment.

Efficiency is key

Think about using the kitchen space you have efficiently. Your goal is to maximize the use of all the surfaces so you can be efficient with your time. If the crockpot is filled with protein, bust out the Instant Pot to cook rice or potatoes (or vice versa).  If you don’t have either of these kitchen gadgets (I highly recommend first getting the Instant Pot because it can do both pressure and slow cooking) then use the stove and oven simultaneously.  Saute proteins while you roast a large batch of sweet potatoes in the oven on one tray and broccoli and cauliflower on the other tray.

Efficiency will come with practice. Just like any new adventure, it takes time to master it and get a really great rhythm. What might take 3-4 hours in the first few attempts will soon only take 2 hours. 2 hours of your time executing meal prep that will lead you to an entire week of success.  It is 100% worth it.

Portion and Package

Once everything is cooked and ready, it’s time for the grand finale… the packaging. If you track your macros, then this is the time to bust out the scale and measure out each meal to guarantee accuracy and success.

If your goal is simple balanced meals and accountability with a meal prep plan, then balanced portions of good quality whole foods are what you are after.

Use your hand as a guide and aim for one handful of protein, one handful of carbohydrate and two handfuls of vegetables.

There are lots of options when it comes to meal prep containers.  You can choose plastic or glass, and base your choices on whatever your budget and material requirements are.

These plastic containers are easy to use, can be bought in bulk for lots of weekly meals, are BPA free, and dishwasher safe.

If glass is your preferences, these rock. I have also seen awesome sets at our local Costco as well.

Once each meal has a lid on it, use a dry erase marker to list the contents inside and macronutrient quantities if you need to. Don’t skip this step, especially if you plan to freeze, because you will forget what the heck you made and on what date.


While things feel under control and are cooking away, this is also a great time to prep snacks. I use this time to chops fresh carrots, celery and cucumber to pair with my favorite Greek yogurt dips (you can find the recipes for these HERE) or hummus as a snack and also for my kiddos’ lunches. I love to store things (after they dry) in mason jars so I can see what is in the frig fast and to tempt my kids (and hubby) with healthy options.

If you are a really advanced meal prepper, you might even measure out servings of nuts, trail mixes, crackers, or fruit to have as grab and go options in your pantry or fridge.

Freeze it too

And finally, don’t forget the freezer.  It is really helpful to make a few extra meals for the freezer each time you meal prep. There is sure to be a night where you are just not prepared nor feel like cooking. These freezer meals will save your day and will help you maintain laser focused on your mission to maintain a healthy lifestyle.

The work week comes fast and before you know it’s Friday and you haven’t spent any time preparing yourself for the week. We spent time organizing meal prep in order to get rid of the overwhelm of even starting it. Now it’s time to dig in and learn how to start executing meal prep. For me, this is the best part.

Ready to dive into meal prep from start to finish?  Grab my guide to becoming the hero of your own meal prep HERE.


#3 Add variety

Now you just need ideas.

And who has time for being creative??

Diversity breeds sustainability. I teach my clients that all the time. If you eat the same stuff day in and day out then you are likely to get bored. You need to make time for ideas that don’t have to be complicated.

If you stick with my PICK 3 COMBO to simplify meal prep, then you can do a few simple things to increase variety in your meal prep. And super bonus…stick with it until the end of the post for 5 resources for even more ideas.  If you are ready to start now, you can grab my guide to becoming a meal prep hero which will give you exact meal ideas and walk you through how to execute your own meal prep from start to finish.


Bust open that spice cabinet and use your favorite seasonings.  They change the flavor of your food completely and can turn your crockpot chicken into Asian wraps, chili lime taco salads, or BBQ chicken pizza.

When meal prepping in batches, make the initially cooked meals simple in flavors with some salt, pepper and garlic.  This will leave room for increasing diversity variety in your meal prep during the week.

Here are a few of my favorite seasonings to keep on hand:

  • Primal Palate Seasonings (these are pricey but the best I’ve used and I love the Meat and Potatoes blend and simple Garlic and Herb blend as well)
  • Trader Joe’s Chili Lime
  • Trader Joe’s Everything But the Bagel
  • Trader Joe’s’ Everyday Seasoning
  • Maldon Sea Salt Flakes (so good in my skinny version of guacamole)

Add condiments

Another simple way to change the flavor of your food is to add condiments such as sauces and salsas.  The only tip I have here is to be aware of the contents and make sure you aren’t adding a massive amount of calories through condiments.

A few of my favorite condiments include:

  • Mustard
  • Dijon Mustard
  • Franks Red Hot (mix this with Dijon and holy yummy)
  • Greek Yogurt (you can add this with seasonings to make a dip like this one)
  • Salsa

Swap the starch

To increase variety in your meal prep, simply swap the starch you typically pair with your protein and vegetables.

Usually have rice with lemon pepper chicken?

Swap it for roasted sweet potatoes.

Usually have sweet potatoes with sloppy joes?  

Swap them out for some quinoa.

No over complication, just simple no hassle meal prep.


Have protein variety

Get out of your comfort zone and try something new.  Meal prep does not need to consist of chicken every week. Try new proteins along the way to add flavor and texture variety. In addition, the diversity of protein allows for lots of micronutrient benefits as well. For a complete list of lean proteins, click HERE.

Change the way it was cooked

Lastly, swap your prep strategy.  If the weather permits, forgo the oven and grill everything.  There is something about meals from the grill that make me feel like summer and a La Croix with a splash of lime.

Or bust out your sheet pans, use a light spray of olive or coconut oil and a few simple seasonings to roast a whole bunch of potatoes and veggies to batch prep.  Oven roasting is great because you can allow things to cook while you master multitasking doing other things to get ready for your week. Changing up the cooking method adds flavor and diversity throughout the week. I cover which cooking methods are actually best for meal prep and how long you can store food in my Guide to Becoming a Meal Prep Hero HERE-

Top 4 Resources for meal ideas

You stuck around to the end (or skipped here). Either way, I don’t care because I just want you to be a meal prep master. Here are my top resources for meal prep ideas that will give you simple recipes that you can turn into weekly go-to’s.  Some recipes may be too complicated because remember that part of the success of meal prepping comes from keeping it simple. However, they may inspire ideas, flavors and combinations you would have otherwise passed over.

  1. Skinnytaste
  2. Detoxinista
  3. Paleomg
  4. My Pinterest (shameless plug) because I add yummy ideas all the time

#4 Simplify with meal pre must-haves

No meal prep post would be complete without a guide to my favorite tools and supplies that make meal prepping easy. Your budget and lifestyle will dictate the need for each of these.  What I do know is that each of these meal prep must haves offers something unique to the meal prepping process that may become the magic of your meal prep success.

Instant Pot

I am a raging Instant Pot fan because once I tried it…I never looked back. I still use my crockpot but I love having this on hand so that if I don’t plan ahead, I can still get dinner on the table quick. It can pressure cook and slow cook and it makes that most amazing hard boiled eggs.

If you could buy just one kitchen gadget, this would be my suggestion because it has so many features and is an all-in-one kitchen appliance. This is the ultimate tool on my meal prep must-haves list, and I’d be lost without it.


This was my first kitchen appliance and first cooking love. I still use mine often. It is a great purchase for a newbie in the kitchen because the buttons are simple and its use is straightforward. Throw in a protein or other ingredients, add some liquid and let it cook for 6-8 hours. It’s foolproof most of the time.

Air Fryer

I am not gonna lie.  I was extremely reluctant to try the Air Fryer because I didn’t need one more thing. However, this little handy gadget can come through with that lightly fried finish that some foods just need without the mess of oil or the macronutrient fat bomb!  You can put in so many yummy food options for a solid golden finish. This should be on your meal prep must-haves list if you like crispy food without all the extra oil or greasiness.

You can buy the Air Fryer in multiple sizes to accommodate more food.  My opinion is to go big, especially if you are feeding a family so you don’t have to do multiple batches for one meal.

Some of my favorite things to put in the Air Fryer are kale chips, sweet potato fries and chicken.

Glass Storage Containers

An eco-friendly form of meal prep storage can happen in the glass containers.  They lock tight and the super bonus is you can reheat your food right in them. Plus, they’re easy to use.

Plastic Storage Containers

If glass containers are too bulky or unreasonable for your commute, you can opt for a more simple option.  These plastic containers are more cost-effective, stack nicely in the refrigerator and are super simple to pack for work or school.

Reusable Sandwich Bags

These are my jam! You can put dry and wet ingredients in them and reuse them for your snacks weekly. The initial investment saves you lots of money in the long run because you don’t have to buy throw away Ziplocs anymore. Like, ever. And they are easy to clean too.

Lunch bag

If you are on the go and work has you living out of your car, then this is a worthwhile investment.  It allows you to pack multiple meals, snacks and keep them cold all day.

Lunch Bots

I am a fan of Lunchbots products all around. I bought my first container 4 years ago when my daughter was in preschool for a safe and dishwasher friendly options. We still use it today.  I’ve purchased more along the way for my son and hubby. These are awesome for kids meal prep and if you stick them in the fridge overnight, it helps keep your food cool all day.

Dry erase markers

Who thought these would be on my meal prep must-haves list? The finishing touch of meal prep is labeling your food, quantities, and put the date you made the meal on them. No matter what type of container your food is stored in, using dry erase markers makes it easy to label and reuse.  These are a must for meal prep and are often overlooked.

Make meal prep simple and invest in things that make your life easier. Changing habits is a long-term investment so commit yourself to the process and create an environment for success…which includes meal prep must-haves.

Creating a relationship with food that lasts is about forming habits, putting in the work and investing in your health.  Long-term results do not come from fad diets that produce overnight results.  Meal planning and prepping is a skill and habit that is 100% worthwhile.

These steps are the basic framework for success but I’ve put together a whole lot more in my Meal Prep Hero Guide.  In it, I will provide you a grocery list and walk you through one week’s of meal prep from start to finish AND provide you two weeks more of meal ideas.  It also included details on safe methods of preparation and storage, a grocery shopping and meal planning template and some detailed tips not included in this post.

Ready to learn how to implement these steps?  BUY my guide to becoming the hero of your own meal prep HERE.

Work Hard Be Kind,




What are macros?

There have been many food experiences in my life that have completely changed my perspective on food.

The first came when I had my second baby and suddenly acquired a food sensitivity to gluten postpartum.  It literally rocked my world and led me on my gluten free journey (which I’ve ended up being quite grateful for).

The second experience stemmed from when I immersed myself in the Paleo lifestyle because it seemed to be the easiest way to become gluten-free.  Instead of really understanding the values of food, it was easiest for me to pick between a Yes and No list of foods without any limitations in daily intake or quantity.  Although my body felt better and this food experience greatly improved my understanding of what real, whole foods were, it left me heavier on the scale, exhausted after WODs (workout of the day) and in desperate need of afternoon naps.

It wasn’t until I discovered macronutrient tracking that I truly brought all the pieces together in my own food awareness to dive deep into food values and understanding.  Each of these experiences shaped my knowledge of food, my understanding of what my body needs and how it best performs.

Tracking my macronutrient intake has been the biggest shift of all of these experiences as a person, as a coach and as a mom in desperate need of-of gaining her confidence back. I am frequently asked “What are macros?”  so this post seeks to bring it all together in one comprehensive guide.  If you want to download it now you can click HERE to skip ahead and have it nice and handy.

This guide is divided into the following parts so feel free to click below to jump ahead to the part you want.

What are macros?

Calculating your TDEE

Calculating your target macros

Tips to getting started


What Are Macros?

So what are macros? Macro Tracking, also known as flexible eating, is a scientific approach to using a target system to record your macronutrient intake to maximize your nutrition goals. Macronutrients or macros for short are the body’s building blocks including carbohydrates, protein, and fat.

By consuming specific ratios of macronutrients, your body can maximize metabolic capacity to hit your nutritional goals including fat loss, muscle gain, performance gains or day to day energy increases.  (Click HERE to get right to the steps that will help you calculate your macro ratios.)

Flexible eating is personal. Each person’s body runs on a unique set of macros that are determined by current intake, nutritional goals, age, and gender.

The beauty (and in all honesty, the sometimes demise) lies in the lack of a required food list.  You are in control of what foods you take in and are forced to learn how to live around food, understand portion control and navigate life around the foods you love.

In the macro tracking world, so much slang has come from the approach like:

“Macro tracker”

“What are the macros on that?”

“Dial in your macros”

“Adjust your macros”


They all lead back to one thing…learning how to increase food awareness.

What Are Macros: The Reality

The reality though is that tracking your intake is so much more than just food budgeting (and my client success stories will attest to that).  The knowledge acquired through the process empowers you to find freedom in food, say “buh-bye” to food guilt and often banish a life of yo-yo dieting.

What Are Macros: The Scientific Basics   

So what are macros when it comes to science? Food is made from macronutrients and micronutrients. You get your “macros” from the food you eat.  Everybody eats “macros.”

Macronutrients are molecules our bodies require in large amounts to create energy, grow and develop. They come in the form of protein, carbohydrates and fat, each of which provides its own unique function within the body.               Micronutrients are chemicals or substances our bodies require in trace amounts to also grow and develop. Examples include vitamins and minerals such as potassium, calcium and iron and vitamins A, D and E to name a few.

Both macronutrients and micronutrients come from the food we take into our bodies. We must supply our bodies with nutrient dense sources to make sure we are getting enough of both macro and micronutrients.

Energy In Macronutrients   

Each macronutrient has a value of energy it provides when consumed

Protein: 4 kcal/gram

Carbohydrates: 4 Kcal/gram

Fat: 9 Kcal/gram


That means if a food item has …

20 grams of protein= 80 Kcal

35 grams of carbohydrates= 140 Kcals

8 grams of fat= 72 Kcals

The total value of 292 Kcal of energy is provided for that serving between all three macronutrients.

Not only are their energy values different, so are their purpose within the body. Each macronutrient plays a unique role within the body and is thus required in differing amounts depending on an individual’s needs.



Carbohydrates are the body’s main energy currency. We take in carbohydrates and convert them into energy for growth, development and daily tasks in the form of glucose.  We also store glucose in the form of glycogen for the body as a storage energy reservoir.  I liken it to a big ol’ diesel truck that has dual gas tanks.  When the first runs out, glucose, the second tank kicks in as back up, glycogen.

The amount of carbohydrate necessary in the diet is dependent upon each individuals activity level, body type, metabolism, and DNA.  It is also a massively hot topic in the nutrition world because of the plethora of anti-carb and pro-carb research that exists.

Carbohydrates come in 2 forms, simple and complex.  Simple carbs are those that are rapidly digested and can be used by the body as energy quickly.  Examples are things like sugar, syrups, baked goods, cereals, and candy.  Its counterpart is the complex carb, which is broken down by the body at a slower rate for energy, typically because it has higher fiber content.  Examples include sweet potatoes, brown rice, legumes, dairy, whole grain pasta and bread, most fruits and vegetables.  If you would like a super handy real food list to hang on your fridge as a reminder of what foods fall into which macronutrient category you can download it HERE.

The Glycemic Index is a scale used to show us how quickly certain carbohydrates are converted to glucose and are released into the bloodstream.  The more glucose that reaches the bloodstream the higher the GI and the opposite being Low GI foods.  Check out this link for a list of foods and their GI:

Generally speaking, complex carbs are where the majority of your intake should be.


They are digested at a slower rate and thus help to maintain blood sugar levels. They are also more filling because their fiber content is higher and tend to carry more micronutrient density.



Fat provides cushion and protection to the body and at a cellular level. Fats are also crucial to hormone regulation and absorption of micronutrients.

Fats come in two forms: saturated and unsaturated. Saturated fat, often deemed the “bad” fat, has been linked to an increased risk of heart disease. Examples of unsaturated fat includes fat from animal products, dairy, butter and coconut (coconut oil).  Unsaturated fat is often labeled as the “good”fat as it can reduce cholesterol levels when replacing saturated fat in the diet.  Samples of unsaturated fats include nuts, seeds and avocado.



Protein is used to build muscle…we all know that.  It is also crucial in the creation of enzymes, regulating immune building as well as support hair, skin and nail growth. When the body is made up of a greater amount of lean protein, metabolic rate is higher and thus improves fat loss.    Foods that are rich in protein include chicken, fish, turkey, dairy and beans.

But how much protein do you really need to consume to achieve your goal? That largely depends on your current weight, eating habits, activity level and goals.

The first place to begin is to establish your protein intake based on your current weight. From there, the amount of carbohydrates and fats you take in is loosely based on goals and food preferences.

Where Do I Start?

This is the juicy part.  The “how-to” create your targets is widely sought after in order to determine the magic numbers that will lead you to success.

Spoiler Alert: there are a whole lot of ways to determine macro targets that will bring you success.

Yes..it’s true. The bottom line in any nutritional goal is setting your intake so that it supports your goal.  Your macro ratios should be created based on the energy requirements of your goals. No matter what a fad diet/gimmick may advertise, the only way weight loss happens is when a caloric deficit is created.  I love this article by Precision Nutrition that breaks down the concept of energy expenditure so well.

Determine your TDEE

You must first understand what your overall calorie needs are by establishing your TDEE or total daily energy expenditure.  All that means is how many calories you burn each day in all of your activities including exercise and rest. TDEE is a very dynamic number as your metabolic rate shifts each day depending on how active you are.  The goal is to target in on it the best you can with the knowledge you have.

Basal metabolic rate (BMR) is how much energy our body uses while at rest.  In other words, these are the calories your body needs for basic survival tasks like breathing, the beating of your heart, digestion and brain function.


To calculate use the following equation (called the Mifflin-St. Jeor equation):

Males: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5= kcal/day

Females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161= kcal/day


Determine your level of activity

Part of your TDEE is your level of activity or fitness.  You do not have to work out 6 times a week to lose weight.  However, being physically active has a host of health benefits including increased energy expenditure that may help you accomplish your goal a bit faster.

Select which multiplier fits your activity level:

Sedentary (1.2): Sits most of the day, walks around for household chores and work tasks

Light (1.35): Walks or moves the body 1-2 times per week

Moderate(1.5): Exercises 3-4 times per week at a moderate intensity and live an active lifestyle

Highly active (1.75): Trains 5-6 times per week at a high intensity with an active lifestyle

Elite athlete (1.9): Trains 5-6 days a week with multiple training sessions

Determine total TDEE

Once you determine your activity multiplier, you can establish your total daily energy expenditure:

TDEE= BMR x activity multiplier


Let’s look at an example:

Brooke is a 200 (90 kg) pound female, is 37 years old and 5’2” tall (158 cm).  She does Crossfit 3x a week and yoga once per week and has a job where she moves around a decent amount. She also has a weight loss goal.


Her BMR will look like this:

Females: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161= kcal/day

(10 x 200) + (6.25 x 158) – (5 x 37) – 161=

990 + 987.5 – 185 -161=1631.5


This means that she needs 1631.6 kcal/day for her basic metabolic functions not including activity.

We then take her BMR and multiply it by the activity multiple that fits her fitness frequency, 1.5.

1631.5 x 1.5=2445 kcal


That means that to maintain her current weight, 2445 calories will support that.  But wait — she doesn’t want to maintain, she wants to lose. To do that she must create a calorie deficit each day to achieve her goal.  By reducing her intake 500 calories to 1945, she would see roughly one pound of loss per week initially.  Of course, this is all on paper equations that don’t take in account the many variables of weight loss.

If a person had the strength or composition goals to put on muscle, then creating a calorie surplus would be the goal.  After calculating TDEE that person would need to consume over their TDEE to achieve weight gain.


Establishing macronutrient targets

Once you have a rough estimate of your TDEE, you can bring to zone in on the ratios of macronutrients you need to accomplish your goal.

The first place to start: protein.

Research supports roughly .7-1.2 grams of protein per pound of body weight.  This is a hug range and is dependent on your current learn mass, goals and current protein intake.

If you have a large amount of body weight to lose, use your estimated target goal weight instead of your current weight.  I’ve found that people who fall into this category are defeated by how much protein they must try to get in if their current body weight is used and give up quickly.

A sedentary to the lightly active person may consume on the lower end of the range, while a highly active person with a large amount of lean muscle mass would consume on the higher range.

Using Brooke (from above) who has a fifty-pound loss goal and is moderately active:

150 lbs x .85= 130 lb protein target (I rounded up for simplicity)


Carbohydrate and Fat targets

Setting the remaining portion of your targets can be done in so many different ways.  My focus as a coach is looking at what the person’s lifestyle is, what their food preferences are and their current habits when I set the remaining portions.  As I said above, the most important part is to create a calorie deficit to produce results.

For Brooke, she is a moderately active person who needs carbohydrate.

If we use her total TDEE 2773 and subtract roughly 500 calories to create a deficit, her daily target initially would be 2200 calories.  I say initially because as she loses weight that will cause the equation to shift and she will need less.

Because protein has a value of 4 kcal/gram:

130g of protein x 4    kcal/gram= 520 kcal per day will be consumed in protein


After protein, carbohydrate and fat targets need to be set. A great place to start is with a moderate ratio of 30% protein, with a fat set in the 25-30% range for weight loss and 30-35% range for strength/performance gains with a remaining percentage going towards carbohydrates.

Coming back to Brooke who has a fat loss goal, let’s set her fat intake on the higher side for weight loss around 30%.


1945 x .30= 583

Because one gram of fat is 9 kcal/gram, Brooke would start by consuming

583kcal/9g/kcal= 65g of fat


Now that 520 kcal are targeted towards protein and 583kcal will be used for her fat target, that leaves 840 kcal left for carbohydrate.

840 kcal/4g/Kcal= 210g of carbohydrate as her target.

Leaving Brooke’s final targets:

Protein: 130 grams

Carbohydrate: 210 grams

Fat: 64 grams 



Using the data collected from a person’s current eating habits gives so much insight into the potential success of the targeted numbers created from an equation. In our hypothetical setup for Brooke, so much would change if we discover Brooke was actually way under eating at around 1200 kcal per day.  She would then be a candidate for a metabolic rebuild and reverse diet.  In addition, if she was barely eating 30-40 grams of protein initially, 130 grams might seem impossible initially.  All of these variables make setting initial targets a bit more subjective than what is done with pen and paper.  These equations are merely starting points to begin your macro tracking journey.

Just like any nutritional lifestyle, there is no one-size-fits-all approach.  Some people feel better with higher fat, higher carb or lower fat or lower carb.  SO much of how the targets are set depends on your lifestyle and your current eating habits.

What’s Next?

Once you have established some baseline targets, start learning by using an app like MyFitnessPal (my favorite) to learn more about your food habits and values.

After creating an account, you will set your daily target goals. The act of trying to do this helps create food awareness and understanding what the ultimate goal is.

MyFitnessPal has a host of really cool tips and tricks that make the tracking process less tedious.  You can read about these tips HERE.

Put it in perspective

There is a general misconception that tracking your macros means you will live with your head buried in your phone for the rest of your life.  That you will be “stuck” using the MyFitnessPal app for-evaaa.

WRONG! (insert buzzard noise here)

For some who thrive on accountability, you just might.  And if that works for you I say “heck yes”.

But for others that isn’t sustainable.  What is sustainable is investing time in learning to understand macronutrient value and portion size by weighing and measuring to acquire the skills necessary to begin to eyeball the portions your body needs to maintain your goals. Day-to-day practice becomes habit and may help you eat intuitively down the road.

Why It Works

When 2 out of every 3 adults are considered to be “obese” in the U.S. then clearly there is a misunderstanding in the energy balance needs of our bodies.

There is no “magic” behind tracking macros (although many of my clients would disagree…lol). The “magic” is a scientific approach to fueling your body with the right quantity of fuel for your goals. It is creating a caloric deficit or surplus, driven by goals, and having such great food awareness that you have the power to shift in whichever direction you want and need. Beyond that, it is day-to-day consistency that yields progress.

Macro tracking is effective because there are not an “off limits” food list.  In fact, the learning curve when you begin tracking macros is HUGE because most clients realize that junk food consumes a majority of their daily macro budget if they eat it.  The more whole, real foods you consume, the more food you have to enjoy in a day.


Over Restriction Breeds Non-Compliance

I’ve been there.  I followed a strict Paleo approach to eating for years after I discovered I had a gluten sensitivity. There was so much value in that experience, including the knowledge I gained in food quality and awareness.

The problem was that it restricted so many foods. When I had a desperate craving for something that wasn’t on the list of approved foods I would have a non-Paleo bender of tortilla chips, hummus, ice cream and gluten-free pizza.  My caloric intake quadrupled over a weekend and then I wondered why I was constantly starting over on Monday.

Once I discovered a balanced approach to eating I found myself consuming more real-foods, heavy on micro nutrients, than ever.

What’s even more amazing is I crave those foods less because they aren’t “off-limits” and I don’t feel the pressure to deny myself.  It’s kind of like when your parents tell you that you can’t date the “bad boy” when you are a teenager.  The more they say no the more desperate you become to find the “Danny Zuko” of your school and make it official. (shameless Grease plug…I was obsessed with that movie growing up.)

You Will Have Struggles

Like any nutritional endeavor, it won’t always be puppies and unicorns. There are going to be moments you question the process and feel like you’ve hit a roadblock.

I have found that there are a few common struggles that many people encounter along the way. Let me save you time RIGHT NOW….here they are and here is how you can overcome them.

Always Have a Goal in Mind

Before beginning any nutritional journey, you must have a vision of the road ahead. To guarantee success, determine what you want out of your nutritional journey, write it down and take action towards it. Your goal must be realistic, specific and measurable.

Establishing a “why” at the start of your journey keeps you motivated and allows you to gain momentum along your journey. When my own clients begin to forget their “why”, they begin to lose focus of that ever-changing finish line. When I ask them to reassess their why, their motivation and drive returns.

Measure to Become Food Aware

Learning to track your macros is a journey to becoming food aware. It is learning to weigh and measure now so that you can acquire a skill set to help you achieve your goals in life.

Investing in a food scale and accurate measuring devices will allow you to begin to learn to eyeball accurate portion sizes. Seeing actual measurements in front of you provides a major “ah-ha” moment to your previous version of portion sizing. Although this may seem like a tedious job, I guarantee the insight and skill gained from doing so are extremely worthwhile.

Use an App

Research has proven time and time again that the number one reason a nutritional strategy is effective is due to increased accountability. Whether that accountability comes from a diary, an app, a friend or a coach, it will greatly increase your success rate.

I require all my clients to use the MyFitnessPal app to log their food and increase their awareness; the MFP app allows you to individualize your macronutrient goals. The app also offers a huge database of food for meals out and for some of your grocery store favorites to simplify the logging process.

I have stuck with the free version of the app for years and it works wonders. If you want to be able to dial in your goals, to be extremely specific and have access to bonus features, a premium version is also available for a monthly fee. As you begin to log your intake, learn to assess food values and learn what is really inside your food.

BEWARE: MFP is a huge database of both verified nutritional values and those inputted by the general public; ensure the selections you make are realistic. It is always a great idea to double check the macro values. There are also some super simple tips that I have on my blog that will help you navigate MFP with much greater ease.

Backwards Plan

The single most important tip that I share with my clients is what I call “the backwards plan.” Just like a monthly budget, you must learn to “pay” the necessities first. Similarly, learning to take a few minutes each evening to plan for the next day, starting with dinner and working up to breakfast is a huge win in the success box. Start with protein and dinner. Once the necessities have been filled, you can plug in the “fun money” options like carbs and fats.

Flying by the seat of your pants will leave you being a reactive eater. By planning ahead, you shift to proactive eating and put yourself in control of the day’s outcome. If you are craving a treat, pre-log it and plan for it in your day. If you have a social event or a dinner out, plan ahead for what you’d like to enjoy and then work backwards to assure your macros will be satisfied for the day.

Understand the impact of alcohol                                

Is alcohol a macronutrient?  

Yes…and no. It isn’t a macro necessary for survival (but darn it don’t you wish it was) but it is one that has caloric value. There are many ways to track the macronutrient value of alcohol but it all boils down to consistency.

So…whydoes not track the carbs on the label?

Labels don’t account for pure ethanol contained within the beverage, so macros on the label don’t match the calorie per serving guide.

I have my clients track alcohol as a carbohydrate by taking the total caloric value and dividing it by 4 kcal/gram.

A beer containing 100 calories (100/4) would yield 25 grams of carbs

There are other ways to track by tracking it as 7 Kcal/gram

That same beer tracked this way (100/7) would yield roughly 15 grams of carbohydrate.


Regardless of how you track alcohol, the biggest piece is consistency. Chose the way that works well for you and stick with it.               

Be easy on yourself

Like any new life endeavor, it takes time to adjust, learn, and get in a groove. I inform clients that around the 30-day mark they will start to really find a rhythm in planning their day.

There will be days where you hit those targets dead on and others where you fall short or go over. Go easy on yourself and learn to celebrate all the small victories along the way. Steady progress is still that…PROGRESS.

Focus on macros, not calories

Not all calories are created equal. The old notion of setting a caloric intake and eating whatever combination of foods to arrive at a particular calorie count does not account for each person’s unique macronutrient needs.

A person may eat an extremely high fat intake to satisfy a “calorie” goal, but still be deficient in protein and lack energy without any carbs. Learning to identify the combination of nutrients that fits your body, activity, lifestyle and food preference takes time and is key to achieving your nutritional goals.

When you hit your macronutrient goals, your calories will fall in line. Learning to assess the value of the food you take in begins to provide purpose in its consumption and timing.

Increase diversity

Don’t get stuck in a rut of eating the same thing day in and day out. Food boredom will likely set in and then you are likely to take a trip to your pantry for an entire package of Double Stuffed Oreos.

Variety breeds sustainability. Learn to include more in your diet to keep you motivated. When you frequently change up your food stimulus, you maintain high motivation and compliance.

Add new spices and fresh herbs, try a new lean protein for dinner this week or add in a new recipe into your weekly lineup. Doing so will break the monotony of food regularity and keep you feeling like your meal choices are fresh and new!

Seek the 90/10

Above all, seek the 90/10. The reality is that the best nutritional strategy for you is the one you can stick with. Tracking macros are effective because it allows you to find balance in your relationship with food and eliminate food guilt.

The 90/10 rule means to seek to consume 90% whole real foods each day and 10% something you love. The 10% helps you maintain the 90% and helps preserve compliance. If you love dark chocolate (like me), then plan for a bit of dark chocolate in your day so you can satisfy that craving and maintain the other 90% of your day with nutrient dense food.


How do you know if macro tracking is a right fit for you right now?

Tracking is right for you if:

  1. You understand the basic values of food and are ready to dive deeper
  2. You are ready to go beyond the basics of nutrition
  3. You can’t thrive off of a “food list”
  4. You have a specific goal
  5. You have time in your life to make your nutrition a priority
  6. You are DONE with yo-yo dieting and fad diets and are ready for a sustainable approach to eating


Tracking your macros is not a static strategy for weight loss or gain. Tracking your macros is a dynamic strategy that shifts weekly depending on the body’s response. Having a coach to communicate with regularly provides the opportunity to make the needed adjustments to push for success. Being able to dive into a more scientific dialogue with a coach provides huge value to your understanding of the body.

When you find balance in your relationship with food, there is great longevity. It takes time to learn and invest in the skills necessary to maneuver through life with food balance. Invest in learning to make your health (link to food awareness post?) a priority in a way that is sustainable and enjoyable for you.

               Work Hard Be Kind,                
































” width=”20″ height=”20″>

There is no perfect path: Do it anyway

There is no such thing as a perfect plan

I was recently chatting with my brother and sister-in-law about a trip to Vegas we took years ago, “PK” (that’s pre-kids for you non-parents out there).  They were recalling hysterical memories and moments of disaster and I was struggling to recall any of it.  I began to try to really tap into the memories and I felt like I had to burn way too many calories to dig deep into the memory vault to recall the trip.

I got a horrible feeling in my gut and quickly realized why those memories had been buried and tucked away.

I was pregnant on that trip, the first time ever, roughly 12 weeks.  I didn’t have the same “Vegas” experience they did. I didn’t have a drop of alcohol, didn’t get enough rest and was buried beneath a horrible gut feeling that something was wrong with the pregnancy.

After returning and a doctor’s appointment a few weeks later, my gut feeling was confirmed.  There was no heartbeat anymore.

When the doctor confirmed it, the room began to slip away, my vision blurred, my heart sank and I literally couldn’t move.  I heard my husband and the doctor talking but couldn’t make out their words, instead, it felt like white noise. To say I was devastated was an understatement.

I know you’ve felt that devastation, perhaps far greater than mine, one that strips all of your dreams away in the blink of an eye?


I make plans

I had a freakin’ plan for my life! I was going to get pregnant timed perfectly to have a spring baby on a teacher’s schedule (as I was a high school teacher at that time).  I was going to have a perfectly healthy baby on my schedule and on my terms.

I blamed myself. I didn’t rest enough, I didn’t eat right and I hated myself for going on a vacation with the family that left me staying up too late.  We don’t talk about this enough.  33% of women share my experience and instead of grace for ourselves, our immediate reaction is that it is our fault as women, that our bodies failed us.

This experience sent me into a downward spiral for weeks, even months.  I could barely move from the couch or go to work.  My friends an family didn’t know what to say to console me and I was drowning in the fear of never having a child of my own.  Looking back, I realize that my body did exactly what it was designed to do.  BUT when you are immersed in excitement, love, and potential, that purpose isn’t clear.

I plan and control everything in my life. This event was not the path I had imagined, it was not in my control.  I had a vision of a white picket fence, starting a family when I wanted and everything falling into place…perfectly.  I had no idea that this would happen again and again during my trials of trying to become pregnant.  My plan had fallen to pieces.


Control what is within your control

I had zero control of whether or not it was my time to become a mother.  Maybe you are spiritual or maybe you are still trying to discover your own spirituality (I’ll admit this is my current place), but the plan was not my own.  That became glaring.

After crawling into a deep hole, I realized what was my own, was how I could react to what was in my control.  I could choose to lead the life with anger, a lack of understanding and a desire to gain even more control.

Instead, I dug deep and with support chose to embrace the hurdles within my plan. Over time I did deep work to shift my focus to the things that mattered in the journey towards parenting.  Eating well, resting well, get financially fit, being mature enough to handle parenting and above all, preparing our marriage for what parenting would look and feel like.

Those were the things I could control.  I began to appreciate the windy path that leads me to parent because it made me want it SO much more.  I focused on my wellness both physically and mentally and zoned in on all the good things going on in my life, with trust that when the time was right, I would someday be a mom.

And guess what?

I did.

I became a mom of two awesome children, but not on the path I ever predicted.  It wasn’t easy.  In all honesty, some days I could barely function.  There were times I couldn’t be around pregnant women or new babies.  It hurt me to the core.


Life will always happen

How do my losses as a mother correlate to my work as a nutrition coach?  I see this same parallel every day.  I hear from clients all the time that “life happened” during the week and it derailed their focus and didn’t help them get closer to their goals or maintain their “plan.”

From my perspective, that is the perfect time to learn and grow as that is real life.  Life will always happen and that will challenge the straight path you envision to get to your goals.

There is no perfect path on your journey towards success.  We so desperately want the path to be smooth with street signs pointing perfectly to our destination.  But guess what?  It never is, because it won’t really teach us anything if that were the case.

There is deep work required to overcome the notion that life will be perfect.  The reality is: it won’t ever be perfect.  You are going to be thrown curve balls.  You can step up to the plate to hit or never show up for the game at all.  But better to strike out than to never have swung at all.  Life will always happen.


We learn from the practice

If I told clients exactly how long to sleep, how much water to drink, how much to train, made their food for them, did their grocery shopping, etc. …would they really progress?  Sure, they will see results but will it ever really get them to that happy long-term place they hope to maintain?

For some, maybe.  But it would teach them ZERO about food awareness, how to deal with social temptation and how to truly fuel their body for the goals they have.

The path towards healthy living will have temptation, social events, a lack of willpower, peer pressure, exhaustion or whatever challenge you can imagine.  It is how we respond to these hurdles that set us apart from the doers and those that never try to overcome.

When we can execute effective nutritional practices in our own home, it’s kind of like the practice before the big game.  It provides us a bubble to learn from to guide our understanding of food awareness.

When opportunities arise to leave that bubble, it’s game time.  It’s a chance to put into play all the practice we’ve showed up for.  It’s an opportunity to control the things you can and overcome the things you can’t.  This is part of the plan we can’t always control.  This is the part of the plan that forces you to show up and grow from the experience.


We grow from being pushed to the outer limits of our experience

We learn far more from experiences that test us and challenge us.  If we live life tucked into our cozy place then we never push the threshold of experience to get better.  When we are provided an opportunity to react to a situation that challenges us it gives us the experience to grow and the mental fortitude to battle through the next fight.

A plan is intended to be the framework that provides intention for success.  When we embrace the notion that the plan will be challenged, it begins to open our eyes to the possibility of learning.  It shows us that we can achieve far more than we expected.  It gives us the confidence to know that we have the power to take on any detour that might fall into our path and still come out on top.


There is no perfect time to start

Waiting around to “start” is a waste of time.  It creates unneeded anticipation and a false sense of success.  There is no perfect time to start whatever endeavor you are thinking of beginning; health, food, money or relationships.  Even when you think the path is clear ahead, it won’t be.  Something will be thrown on the path that will slow your progress and take you to a place you didn’t expect.

It’s designed that way for a reason.  To test your commitment, your purpose, and your goal.  Above all, it makes you reflect on how badly you want it.

Stop letting the windy road take you away from your goals.  You can’t control the unforeseen but you can control your reaction to it.  You can control your food choices when you have a last minute client dinner.  You can control what you order through a drive through after the kids’ practice runs too late.  AND you can control your day-to-day consistency and commitment to your end goal.

Getting started requires you to invest in yourself and realize you are worthy of it. That can happen at any moment of the day.

I am here to tell you and show you in many ways, that the plan is never perfect.  I’ve learned it in my quest to become a mother, as a mom and wife, as a coach and now as a business owner.  Furthermore, it’s something I work on with clients every single week.

Their stories of perseverance when their plan was nothing like they intended show their ability to grow and learn how to navigate life when it comes to you in a way you didn’t expect.

Embracing the corkscrew of life to reach your goals is what provides you a chance to grow and evolve.  Those experiences leave us with more confidence and wisdom to remind us that we are ready for more.

Work Hard Be Kind,




Is a Fitbit worth it?

We are obsessed with numbers as a culture and I’m willing to admit, I’m right in there with that addiction.  I love numbers, data, dealing with the black and white and visibly seeing progress.  As a nutrition coach, I am bombarded with questions about calorie intake and expenditure and often along with it, fitness tracking devices.

Spoiler alert:  Fitness trackers don’t cause weight loss or healthier lifestyles.  That my friend is 100% in your control.

However, a fitness tracker such as a Fitbit (or another brand) can be an amazing supplement to your health goals. The bigger question remains: Is a Fitbit worth the money?

What is a Fibit?

A physical activity tracker is a watch-like gadget that allows you to track and monitor progress in every aspect of life.  It allows you to track your calorie expenditure (how many calories you burn in a day) through regular activity and exercise. It can also track your sleep patterns. Some devices allow you to track your heart rate, include GPS and the ability to send and receive text and phone alerts. It can also sync with and allow you to track your daily caloric intake (the food you eat).  The latter is where much of my experience lay.

How does a Fitbit work?

Throughout the day, these simple watches can monitor how many steps you take, calories you burn, heart rate and hours of sleep.  They combine an OLED (an organic light emitting diode), altimeter (that senses height change), a heart rate monitor, and lots of personal metrics to send to you a melting pot of data about your fitness (or lack thereof) for the day.

What are the pros to a tracking gadget?

Increased Accountability

Fitness trackers hold people accountable, not only to themselves but also their friends.  Often times you can join competitions and networks to help support your fitness and challenge each other to increases activity. For some people, this makes trackers like the FitBit worth the money alone.


Immediate feedback is powerful in health and fitness. The opportunity to set small achievable targets and get a tiny little celebration from the tracking device when you achieve them is motivating.  Being able to sync the device to a program on your phone that shows you progress and milestones perpetuates continued success for many people.

Increases Body Movement

I know you have them, friends who are 100% obsessed with hitting their 10,000 step daily goal. I have a little guy at home that only wanted a kid tracker from Santa. Santa listened and even he gets stoked when his Garmin Vivofit chimes when he crushes his 8000 step goal.  This is a really awesome gift to motivate a kid to get moving and all his friends ask him about it constantly. For under $40, Santa was a genius!

The reality is that although the device increases movement, there is no guarantee that 10,000 steps will help you achieve your current health goals. With that being said, I am 100% in support of anything that helps people get their body moving more.  We have shifted into such a sedentary lifestyle that any motivation to increase overall health is a good one in my book. So buy one for Grandma who sits too long, or your friend who recently moved to a desk job if it lights a fire under them to move their body. What makes Fitbit worth the money is people using it to its fullest potential, and being more active really helps.

What are the cons to a Fitbit?


It is difficult to really know if the calories and distance on the tracker are accurate. It is difficult to include bio metrics and algorithms that guarantee accuracy in data for the masses.

Not for the Elite Athlete

Most of these devices are geared for the average person.  They allow you to track  activity, food, weight, sleep and some allow heart rate.  If you are an elite or highly competitive runner, it is worthwhile to seek out a more specialized tracking tool.

True Results

Although tracking devices can be awesome to increase motivation and monitor progress, real results come from putting in the work. The use of a Fitbit or other tracking tool is merely a bonus to help monitor progress and make the journey a bit more enjoyable.

Why Is FitBit Different?

Have you heard the story about the creation of Fitbit the company?  It’s pretty cool. In a nutshell, two guys with big thoughts created a product with tiny sensors that revolutionized the health industry.

What is valuable about Fitbit as a whole is that they have created a line of products that meet the needs of various fitness levels. In addition, in a review of various fitness trackers, Fitbit came out on top for accuracy.

Fitbit Products

The Fitbit Flex and Alta are baseline tracking devices that allow you monitor steps and basic sleep timing and are at a relatively low price point under $100.

A step up in the Fitbit line are the Alta HR and Charge HR which include the same features as their lower models but also allow you to get text and call notifications as well as monitor heart rate and which can be a massive benefit to fitness and health awareness. They retail for just over $100.

At the top of the Fitbit line are the Blaze which can account for multiple fitness types but also includes GPS connection options. It has a larger screen and has a real watch-like feel and face which many prefer.

Their newest product (recently replacing the Surge), the Ionic, has all of the features of the Blaze but is the only product that also has built in GPS, is water proof, accepts text and phone, and stores music.  All of these features help make it a strong rival of the Apple Watch.  The Ionic retails for roughly $270 which can potentially be a great investment in your health and lifestyle if used consistently.

Syncing with a food accountability tool

I require most of my clients to use a digital food journal to increase accountability.  If you want to learn more about my favorite one and some of my secret tips, you can visit them here. The ability to sync the device with MyFitnessPal and have an all-in-one place to assess food and activity is for sure a very exciting option for those wanting to really change their lifestyle.

From a coaching perspective

Clients come to me with many questions in regards to their daily calorie burn and its relation to food.  The challenge I have with the Fitbit and other similar tools is its inability to decipher the intensity of exercise and true type of movement to determine calorie expenditure.

Beyond that, when synced with a program like MyFitnessPal, it automatically increases the daily target macros or calories to accommodate for calories expended.  If weightloss is the goal, this isn’t an accurate assessment of calorie restriction and could be misleading.

When I work with clients, I create target macros which include their current level of activity.  Therefore, I require them to shut this feature off in their MyFitnessPal account settings. Proceed with caution if you see that step goal becoming a license to eat more food if weight loss is your ultimate destination. If you are not careful, you might begin to actually see the scale tip in the opposing direction.


What about the Apple Watch or the Garmin?

If you are an Apple enthusiast, there is something to be said for the Apple Watch as an option. It is sleek, compatible with your iPhone and all of your awesome Apple products. But it does come at stepper price point of $320-399.

I have many clients who share with me how powerful it’s features are. From the ability to sync to a scale, the ability to stream music, and it’s zillions of other awesome features including smart coaching, it is hard to compete with at the higher price point.

Also worth mentioning is the Garmin. The basic Garmin Forerunner was actually my first ever fitness tracker. I used it years ago when I began to run and increase distance for my marathon. Although a very basic model at the time, it was crucial for better understanding my pace and being aware of my distances. The Garmin Forerunner of today has come along way and is an awesome companion for a runner who is ready to put on some miles.

Is a Fitbit Worth The Money?

So, is Fitbit worth the money? Only you know. Your greatest return on investment to your health is moving your body and being mindful of what you put into your mouth.  There is no device that can be substituted for building healthy habits and gaining food awareness.

A fitness tracker can be a really fun way to support your health journey and add the bonus motivation and accountability you will need.  And if you are going to wear a watch anyway, why not make that thing darn handy and provide you lots of bonus data to help you reflect on your overall health?

To make the Fitbit worth the money for me, my pick is the Fitbit Charge 2. I love it for the components it includes, the simple design, and price point for this budget conscious girl. It retails for only $119.  If you want a major smart watch then the Apple Watch, is superior to any others on the market like it.

I’d love to hear from you, do you have a fitness tracker?

What is your favorite feature?

Work Hard Be Kind,




Client Success Story: More Than Expected

Client Success Story: More Than Expected

Age: 27

Time: 18 months

Every client success story I share have parts that run together.  However, their subtle differences are what drive their need to be shared in order to touch someone that can truly relate.  The reason I ask clients to share their stories and physically write them themselves is that only they can convey their authentic struggles and wins.

This client has done massive inner work throughout our work together that has helped her realize her worth, her mission and the value of confidence in her day-to-day life.  She has come to realize that a scale is a tool that we have to sometimes throw out the window in order to really measure progress, both physical and mental.  She is REAL, has been raw and honest in her journey and because of that, has seen more growth than I believe she ever expected.

Most of all, she has been patient and trusted the process to realize that all things that last, take time.


Here is her story:

“I have spent most of my life comparing myself to everyone else. Whether factual or not, I have always looked at others and thought aspects of their lives were better than mine, mostly superficial. Looks, athletics, intelligence. It took me almost 25 years into my life to decide that I would not feel sorry for myself and I would start making positive changes rather than dwelling on what I “wasn’t able to do” or who was “skinnier than me.”


My journey tracking macronutrients have been ever changing and one of the most gratifying ways I have decided to make myself better. My mental shift in my image, food, and overall life has changed in such a positive way. It has afforded me the opportunity to appreciate the process of growing and learning about myself, allowing me to reflect on mistakes and grow from them.  While my journey has been far from perfect, it has allowed me to gain an appreciation and acceptance of my body, how I look, how I feel, and an understanding of how strong I can be mental, physical, and emotionally!


I can never remember a time in my life that I wasn’t self-conscious. Physically, I have always been the “thick” girl (my least favorite description). It always bothered me that my friends ate whatever they wanted and stayed petite. My sister is 4’11, 100 pounds soaking wet. Every girl I associated with did not seem to have the body issues I did. Life just did not seem fair.


At 16, I was tracking points with my mom at Weight Watchers and started a vicious cycle of binge eating and other unhealthy eating and exercise habits. Despite success with this weight loss style, I could not sustain it when I got to college. While I tried to stay conscious of what I ate and was always active as a Division III field hockey player, I wasn’t truly aware of the effects drinking and eating all types of food at all hours would have on my body. After college, I taught Health and Physical Education for three years, ran 2 half marathons, and started Crossfit. I would train hard but was not fueling my body properly for the type of exercise I did, so my body never looked the way I thought it should. I thought I was doing all of the right things, but I was so wrong.


When I moved to Arizona and started working out at a Crossfit affiliate, I quickly realized I did not look like the other girls in the gym (again, comparing myself). I wanted to look as strong and fit as everyone else did. It was an easy choice for me when members were discussing tracking macros that I needed to try this lifestyle (definitely not a fad).



I began tracking macros in March of 2016. I first realized I was going to eat much more than I had before and loved that idea, but struggled with the what and how. After trial and error, learning how to work backward from dinner to breakfast,  asking Amanda at least one million questions, and still finding ways to incorporate foods I enjoyed, I began to get the hang of it. I was losing weight weekly and beginning to see changes in my body! Unfortunately, my own insecurities would get in the way when I couldn’t get past scale numbers (I’ve gotten better) or if I didn’t lose weight each week. I would hit plateaus and not understand why and get defeated. But, with the help of Amanda and trusting the process, I have been able to persevere through any difficulties.


Working through this process has allowed me to not focus just on the scale, but growth in other areas as well. It also has allowed me to see the progress I have made in making better health choices for my body and mind. Amanda has guided me so much on this journey, pushing me to feel good about myself when I sometimes don’t want to. Tracking macronutrients have totally shifted my mindset. It has allowed me to be a more proactive person in my health, taking into account what I put into my body, when, and how it will affect me. It feels so great to come to a point in life where I am able to take control of my physical and mental health. Amanda has given me so many tools to be successful and her constant guidance has driven me to be the happiest with myself that I have ever been.

The confidence, healthy lifestyle, and overall happiness I feel knowing I am making good choices for my mind, body, and soul has been all thanks to working with and Amanda.

Want to read more client success stories?

Click HERE for more inspiration!

Work Hard Be Kind,



9 Ridiculously Simple and Healthy Super Bowl Recipes

It’s one of my favorite times of year—the SUPER bowl.  I love football but have no over the top allegiance to a team.  I just enjoy the time of year and watching a good game go down!

I also love the challenge of taking some game day soul foods and lightening them up…my way.

So, I’ve done just that.  I’ve picked a few ridiculously simple and healthy Super Bowl recipes that I prepare regularly or take to parties.  I love bringing recipes to social gatherings that are a bit out of the box and can support my own nutritional goals too.

Shhhh–nobody will ever know that you are nudging them along in better health too.

The cool feature below is that you can adjust the serving sizes and like magic, the ingredients adjust for you too.  In each recipe, a serving is considered the entire recipe divided by the number of people it is listed as serving.  You can also download my Secret MyFitnessPal Tips to learn more about how to determine macronutrient serving size.  If you are in a hurry or want these recipes right now, click HERE to have a nice pretty version sent right to your inbox.

Sweet Pepper Nachos

These are a simple spin on traditional nachos, while bringing down the fat content from fried chips. You will love their crunch, hint of sweet and micronutrient punch!
Course Appetizer, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 4 people
Calories 303 kcal


  • 1 Pound ground turkey or sub with lean ground beef
  • 20 mini Sweet Peppers halved and seeded
  • 1 can green chilies
  • ½ diced onion
  • 1 bushel cilantro
  • 8 ounces 0% Greek yogurt or sub with full fat yogurt or sour cream
  • 1 cup part skim fiesta blend cheese
  • Maldon Sea Salt Flakes to taste
  • avocado optional
  • olive oil spray


  1. Preheat oven to 375.
  2. Brown turkey on stove with green chilies, diced onion, minced garlic. I love to add Trader Joe's Chili Lime seasoning too.
  3. While turkey cooks, arrange sliced peppers, cut side up on a lightly sprayed sheet pan.

  4. Once meat is cooked through, spread ground turkey over top peppers being sure to fill in each one.
  5. Sprinkle cheese over peppers.
  6. Bake in oven until cheese is melted, about 10-12 minutes.
  7. Top with Greek yogurt drizzle, cilantro, fresh onions and avocado.

Recipe Notes

Still want corn chips? Check out my homemade chip recipe here for a healthier version you can make at home.

Nutrition Facts
Sweet Pepper Nachos
Amount Per Serving (1 serving)
Calories 303 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 3g 15%
Cholesterol 82mg 27%
Sodium 550mg 23%
Potassium 735mg 21%
Total Carbohydrates 16g 5%
Dietary Fiber 5g 20%
Sugars 10g
Protein 40g 80%
Vitamin A 91.5%
Vitamin C 227.6%
Calcium 39.6%
Iron 8.2%
* Percent Daily Values are based on a 2000 calorie diet.


Sweet Potato Skin Crisps

Sweet potato skins are a nutritional option for those that love a salty and slightly sweet snack. It’s one of my favorite options for healthy Super Bowl recipes and throughout the year.

Course Appetizer
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 55 kcal



  1. Preheat oven to 425 and line baking sheet with parchment paper.
  2. Thinly slice sweet potatoes into ¼ inch slices.
  3. Lightly spray parchment paper with oil.

  4. Spread potatoes evenly on sheet.
  5. Lightly spray top of potatoes and dust with sea salt flakes (oh my gosh I love them).
  6. Bake in oven 18-22 minutes or until golden brown. I also like to broil them at the very end for 2 minutes for an extra crisp.
Nutrition Facts
Sweet Potato Skin Crisps
Amount Per Serving (1 serving)
Calories 55
% Daily Value*
Sodium 35mg 1%
Potassium 219mg 6%
Total Carbohydrates 13g 4%
Dietary Fiber 1g 4%
Sugars 2g
Protein 1g 2%
Vitamin A 184.4%
Vitamin C 1.9%
Calcium 1.9%
Iron 2.2%
* Percent Daily Values are based on a 2000 calorie diet.


Light and Fluffy Guacamole

Avocados can be expensive and too much of a good healthy fat can still leave you overshooting your nutritional game plan. This guacamole adds a little volume while still maintaining that rich, creamy guac texture. You don’t have to eat boring when choosing simple and healthy Super Bowl recipes!
Course Appetizer
Cuisine American, Mexican
Prep Time 10 minutes
Total Time 10 minutes
Servings 12
Calories 138 kcal



  1. Wash and scoop the meat out of guacamole.
  2. Use masher tool (best kitchen utensil ever) to begin to blend and mash avocados.
  3. Finely dice cilantro and add to avocado.
  4. Add juice of one squeezed lime and salt to taste
  5. Add greek yogurt and mix well.
  6. Serve with sweet potato crisp or homemade chips.

Recipe Notes

BONUS: Top the sweet potato chips with a dollop of light and fluffy guac and 1 shrimp sauteed in spray olice oil and WOWZA...a protein packed, delivery of deliciousness.

And that amazing kitchen tool has become one of my favorite kitchens gadgets.  You can buy the mini-masher here, (thanks for the intro mom) and then mash avocados (or even ground meat) like a champ!

I also found the super cute bamboo salt container on Amazon.  It keeps my Maldon Sea Salt nice and handy and looks so cute sitting on the counter.

Nutrition Facts
Light and Fluffy Guacamole
Amount Per Serving (1 serving)
Calories 138 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 1g 5%
Sodium 8mg 0%
Potassium 417mg 12%
Total Carbohydrates 7g 2%
Dietary Fiber 5g 20%
Protein 2g 4%
Vitamin A 2.4%
Vitamin C 10.2%
Calcium 1.9%
Iron 2.6%
* Percent Daily Values are based on a 2000 calorie diet.


AWalk's Buffalo Chicken Dip

If you are looking for something simple to take to a party that will be a hit and keep protein up this one is the jam. I take it to parties all the time and it is a huge hit!
Course Appetizer, Main Course
Cuisine American
Prep Time 10 minutes
Servings 10
Calories 181 kcal



  1. Mix all ingredients together and serve with sliced cucumbers, celery or carrots. Or pair with some of my favorite crackers like Good Thins, Nut Thins or Milton's.
Nutrition Facts
AWalk's Buffalo Chicken Dip
Amount Per Serving (1 g)
Calories 181 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Cholesterol 91mg 30%
Sodium 199mg 8%
Potassium 536mg 15%
Protein 32g 64%
Vitamin A 1.4%
Vitamin C 2%
Calcium 7.3%
Iron 2.8%
* Percent Daily Values are based on a 2000 calorie diet.


Sweet Potato Sliders

This still remains my most popular recipe on my site. Why? It’s so tasty, fun and a healthy spin on a classic “bar food” staple.
Course Appetizer, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 4
Calories 241 kcal


  • 1 Pound lean Ground Beef or Turkey 93/7
  • 1 egg or 1 serving egg whites to reduce fat
  • ½ Yellow Onion, diced
  • Desired spices-salt pepper, garlic salt, onion salt

Sweet Potato “Buns”:

  • 2 large diameter sweet potatoes
  • Olive Oil spray
  • Salt and pepper to taste


  1. Preheat oven to 400 degrees.
  2. Wash and peel 2 large diameter sweet potatoes and slice into discs, approximately 1/2 inch thick.

  3. Lightly spray a cookie sheet with olive oil. Place sweet potato discs on cookie sheet and lightly spray the side facing up with olive oil. Sprinkle potatoes lightly with salt and pepper.
  4. Place in oven for 25 minutes or until sweet potatoes are soft and golden in color.

  5. While potatoes cook, mix ground meat, chopped onion, desired spices and egg into a large mixing bowl. Mix until egg is well blended into mixture.
  6. Heat skillet with a slight spray of olive oil on medium heat.
  7. Scoop approximately 1 oz of beef mixture into pan. I use a Pampered Chef cookie dough scoop which makes the most perfect 1 oz portion size. Makes it super easy to measure.

  8. Allow sliders to cook for 1 min, then flip and firmly press into skillet to spread beef into “slider” shape.
  9. Cook for 5-6 minutes, until meat is browned on both sides and cooked throughout.
  10. Once all sliders are cooked, set aside until sweet potatoes are done and smelling oh so good!
  11. Once sweet potatoes are done, I like to turn the oven to broil and allow them to cook for another 2-3 minutes until lightly crisp. Keep an eye on them, as each oven cook time is different.
  12. Once potatoes and sliders are done--the magic happens:) Place one slider between 2 golden crispy sweet potato slices. Finish with your favorite slider options above and BOOM! The possibilities for toppings are endless--traditional condiments like ketchup, mustard and add some spinach leaves, a cheese blend if desired, sauteed mushrooms, onions and the list goes on.
  13. Crush those sliders!

Recipe Notes

Veggie Buns?

Sub the sweet potatoes even more using fresh veggies like eggplant or portobello mushrooms. These options increase the micronutrient value and carbohydrate value if needed. For both, clean and slice mushrooms into thin “buns”.

Lightly spray veggies with olive oil and season with Maldon sea salt flakes, pepper, garlic (and whatever seasonings you like. Place on grill and grill both sides for 2-3 minutes each to soften and place beautiful char marks.

Nutrition Facts
Sweet Potato Sliders
Amount Per Serving (1 serving)
Calories 241 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 124mg 41%
Sodium 129mg 5%
Potassium 475mg 14%
Total Carbohydrates 13g 4%
Dietary Fiber 1g 4%
Sugars 2g
Protein 23g 46%
Vitamin A 187.3%
Vitamin C 1.9%
Calcium 4.9%
Iron 10.6%
* Percent Daily Values are based on a 2000 calorie diet.


Cauliflower Wings

I learned about this little tasty side dish from my dear old dad. However, most of these options are not gluten-free. So, it made my head spin and I came up with my own recipe that used one of my favorite ingredients, Nutritional Yeast.

Course Appetizer, Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4
Calories 137 kcal



  1. Preheat oven to 450 degrees.
  2. Line a baking sheet with parchment paper (it gets messy and you’ll thank me for the clean up later).
  3. Chop cauliflower into bite-sized pieces.
  4. Mix sauce, yeast, and flour together to create a paste.
  5. Place cauliflower into the paste, thoroughly coating each piece.
  6. Pour cauliflower onto baking sheet making sure each piece is coated but not drowning in the sauce so it can crisp up.
  7. Place in oven and bake for 25-20 minutes or until golden brown and crispy.

Recipe Notes

Serve with my favorite Bolthouse Ranch or a simple Greek yogurt ranch dip.

Nutrition Facts
Cauliflower Wings
Amount Per Serving (1 serving)
Calories 137 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 43mg 2%
Potassium 595mg 17%
Total Carbohydrates 26g 9%
Dietary Fiber 5g 20%
Sugars 2g
Protein 7g 14%
Vitamin C 84%
Calcium 3.2%
Iron 6.2%
* Percent Daily Values are based on a 2000 calorie diet.

Work Hard Be Kind,


Amanda is a nutrition and lifestyle coach who helps people transform their relationship with food, find balance and become food aware.  You can click HERE to join her weekly to newsletter to up level your nutrition game!

Lost over 150 pounds

Client Success Story: Over 150 Pounds of Loss

Age: 34

Timeframe: 1 Year

The new year seems to bring a shift in our minds…a fresh start to make intentions for the year ahead. As a coach, I’ve learned that the great majority of the population struggles with that one single part, the START. Going from zero to one is sometimes the biggest struggle in a person’s health journey.

One client made that commitment to start and never EVER looked back, and lost over 150 pounds (yep…you read the right!).  She began her transformation alone and then reached out to me when she realized her journey was about more than food.  It was about mindset, about overcoming her fear of food, about awareness and being an example as a mother and wife.

It’s been incredible to be a part of her transformation. The pictures she is willing to share are mind-blowing.  What they don’t capture though is how her internal transformation has been.  These pictures don’t show how she feels about herself now: how proud she is, how committed she is and how empowered she is on her journey to here.  She has made this journey eating REAL FOOD, no fancy gimmicks, just simple real food with balance, purpose, and awareness.  Her face in her progress pictures alone shows her transformation in confidence and happiness.

Her story is inspiring and is shared with the intent to help you realize that you too can make this journey…all you need to do is START!

Here is her story:

“Never in a million years did I think I would be sitting here sharing my “success” story. I have tried and failed so many times in the past.

My eating disorders started back in high school.  I had such an unhealthy relationship with food.  Now, I love food as many others do.  However, I always chose the unhealthy foods that left me hungry and wanting even more unhealthy foods.  This, of course, led to the weight gain.

In high school, I started taking diet pills. Then I would work out like crazy in the gym and wouldn’t eat for days at a time.  When I would eat I would purge. The weight would always come off initially.  The minute I stopped taking the pills and went back to my old habits, my weight came right back on, plus so much more.

I then went on to try a weight loss center which helped me for a short while I was trying to lose weight for my little sister’s wedding. However, this diet was just not sustainable and it wasn’t a balanced either. I never even made it to the maintenance phase. So, once again I put all the weight back on and then some.


Making A Permanent Change

In December of 2016, my husband and I decided that enough was enough!  We deserved so much more and so did our two little girls. The needed to see what their parents were capable of and really see what a healthy balanced life looked like.  So, in January 2017 I started my journey at my heaviest weight EVER! I couldn’t believe that I had let myself get to that point but as a mom, I allowed the excuse of “I am just too busy and I just can’t put myself first.”

In January I severely cut my calories down to 700 a day.  I was working out 7 days a week and was exhausted and just felt terrible all of the time.  My little sister had talked to me about tracking my macros for a long time but I just wasn’t ready.  In late January something clicked and I knew if I didn’t make a drastic change, I wouldn’t be able to say I lost over 150 pounds.

Working With Amanda

This is when I reached out to Amanda.  I instantly felt the connection with her and knew this was it. This was my time! I started working with Amanda in May 2017. Amanda monitored me for a couple weeks and then began to bump up my numbers.  She has always been so mindful of my past relationship with food so she pushed me but NEVER to the point that I felt like I just couldn’t do it anymore.  She also suggested I cut a couple of days out of the gym, focusing on quality over quantity in training.  Amanda knows best so I followed her instructions.  Even after increasing my intake and lowering my number of days in the gym, I was still losing the weight.


Where I’m At Now

I have had rough days as I’ve lost over 150 pounds, but I’ve gained so much!  My thinking has completely shifted and I am learning that this is not an all or nothing lifestyle.  I have learned so much about myself and just how hard I can push myself along the way.  My girls and my husband are my driving force.  My girls now have a mom who can go out and play, has the energy to run and play sports with them all while seeing me lose the weight in a healthy way.

They help me cook, we grocery shop together so they can learn what it means to make the healthy choices at a young age. I have the most amazing support system.  From Amanda to my husband, my girls, my parents, and sisters. I am just beyond grateful to all of them.  I have been able to make such an amazing lifestyle change.  As of November 30, 2017, just 11 months into my journey, I have lost over 150 pounds (it’s actually a grand total of 172 pounds!).  I cannot wait to see what is in store for me in 2018!

I wake up every day and thank God for giving me this amazing opportunity with Amanda and for my support at home.”

What a difference ONE year makes.


Are you ready for change?

Click HERE for more stories of transformation and inspiration.


If you want to begin to make changes on your own and become the best version of you, check out my Kickstart e-course here.  Contact me HERE to work together one-on-one.


Work Hard Be kind,



26 Things You Can Do Right Now to Change Your Health in 2018

change your health in 2018

26 Things You Can Do Right Now to Change Your Health in 2018


I was attending a kid’s birthday party not too long ago when I began small talk with another parent. It’s that forced conversation that happens often at parties with super nice people you may never again see in your life.


The conversation typically leads into, “What do you do?


When I respond with the fact that I run my own nutritional coaching business most respond with something like. “Oh man, I shouldn’t eat in front of you” or “I’ll pass on the cake today since you are here.”  This conversation was no different.


Here is the deal. I don’t judge (at least I try really hard not to). We are each responsible for our actions.  We are each responsible for the consequence of our food choices, both immediate and in the future. So I created a list of the top 26 things you can do right now to change your health in 2018.

A Quick Breakdown

From this discussion, I am often launched into a Q&A session of nutritional philosophies and perspective.  The reality is that there are small and powerful things you can do that can change your life.


But why doesn’t everybody do them?


Because it is freakin’ overwhelming, that’s why!

change your health 2018 pinterest


Where do you start?

Do I eat Carbs?

Should I exercise 2 or 7 seven times a week?

All of these things are unimportant until you target in on some fundamental things you can do that are simple to implement to begin that road to success.


These are things you can do RIGHT NOW to change your health because they are tiny steps that can enact long-term change.  Don’t ever think that you can bypass the small changes to get to the big ones because they are a waste of time.  Everything you do in life starts small and becomes GREAT.


Prepare Your Own Food

This is one of the easiest things you can do right now to change your health in 2018. Bypass the regular trip to McDonald’s a few times a week and just begin to make your own food.  Don’t stress yet about what the food is.  Take the time to make it, be proud of it and you will see that you miss out on all the hidden fat and carbohydrate sources we are exposed when people who don’t have our health in mind prepare our food.

Create Accountability

Accountability looks different to everyone.  You can create accountability by having an accountability friend, through the use of an app like MyFitnessPal or through a coach.  Creating accountability is the #1 variable of nutritional success.

Throw Away Trigger Foods (for now)

Clean out the pantry, throw away the Oreos and Ben and Jerry’s ice cream, and get rid of temptation…for now.  If you can’t moderate yet, then don’t leave the temptation dangling in front of you every day.  Once you gain greater food awareness you can work those things back in sparingly and you will appreciate them that much more.  You will also find that you crave them less.

Drink More Water

Water is powerful, and you need it to survive. So drink more of it.  You will feel better, move better, and you will drive cellular balance.  Aim for roughly .5 ounces per pound of body weight as a starting point. But, you can always drink more if you would like.

Eat Real Food

Taking the time to eat real and whole foods that make you and your body feel good will not only be beneficial to you, but it can really change your health in 2018.

Add 1-2 serving of vegetables into your day

If you start with this simple effort, you will begin to notice that these 1-2 servings of veggies replaces a less micronutrient dense option and helps you reduce your macronutrient intake.

Plan Ahead

Take time to think ahead about the day in front of you.  Defrost a lean protein for dinner, pack leftovers for lunch and make sure your veggies and fruits are washed, peeled and chopped so they are at your disposal.  If you don’t plan ahead you are likely to opt for convenience every time. So instead, make healthy choices convenient for planning and prepping.

Move Your Body

Go outside and move your body for 30 minutes a day 3 times a week. Not only is it great to increase caloric expenditure, but the endorphin release will make you a happier person all around and will increase energy levels. You can even start off by simply walking around your neighborhood. There is bound to be an exercise or workout that you find yourself enjoying.


Learn Portion Sizing

Invest in a nutritional strategy that teaches you how to understand portions.  This is a skill set that is priceless and will bring you long-term success as you work towards trying to change your health.

Eat More Protein

Adequate protein intake is an extremely important variable to nutritional success.  Work to include protein-packed snacks into your day to increase your protein intake.

Log Your Food Intake to Become More Food Aware.

A great step to help you change your health is to be aware of what you need and how much you need. The use of an App like MyFitnessPal is powerful in learning food awareness.

Get More Sleep

Sleep is often overlooked as a powerful weight loss tool.  Sleep allows the body to rest and digest and promotes healthy weight loss. You can try to change your health by just eating whole foods and exercising, but learning to change your health as a whole (and focusing on other ways to be healthy) will be beneficial in the long run.

Reduce Stress

Stress can affect even the healthiest people. Reduce yours through exercise, deep breathing and doing more things that make you happy.

Pay Attention to Hunger Cues

Eat slowly, engage in conversation, dive into the flavor and listen to the cues your body is sending you. This will also help you begin mindful eating practices.

Invest in Understanding Nutritional Labels

If you really want to change your health in 2018, invest in understanding nutritional labels. That way, if you have to have convenience, or if you want to indulge without feeling guilty, you’ll know what you’re looking for.

Always Have Healthy On the Go Snacks

Be prepared with snacks when you leave the house.  Don’t let a lack of planning leave you opting for something that isn’t going to support your goals.

Resistance Training

Don’t be afraid to add resistance training to your fitness regiment. It won’t make you bulky (unless you work really hard to do that) and it’s a great way to switch up your workout routine and change your health.

Create a Weekly Menu

This goes back to planning ahead, but I can’t stress it enough! Creating a weekly menu also helps you reduce stress and is great for the budget so it’s all a win-win situation.

Make it a Family Affair

A healthy life is a journey your children deserve too.  Bring them into the kitchen and make them a part of the experience. Set them up for a lifetime of nutritional success. You’ll change your health, and they’ll be able to change theirs too.

Rethink Your Drink

Liquid calories can be an extreme source of sabotage.  Rethink your Coke or Venti Mocha and replace it with water, sparkling water, cold brew or tea.

Surround Yourself with Like-Minded People

The saying goes that we are most like the people we spend our time with.  If the people around you aren’t supporting your goals then find people who will.  It makes your journey feel better when rising tides lift all ships.

Set goals

Write your goals down, don’t just think about it.  When you write your goals down success is more likely to happen.


Identify Your “Why”

You must have a driving force behind your choice to change your health. It doesn’t have to match anyone else’s why, but being meaningful for you can help you push through barriers or obstacles, even when you want to give up.


Reward Yourself

Nope, I am not talking about rewarding yourself with cookies :). But with positive self-talk, maybe a new outfit when you hit a target goal, or with some type of self-love currency in your life at that moment.  Hard work deserves celebration.

Realize it Isn’t “All or Nothing”

This is perhaps the hardest part for many of my clients.  If you have a bad meal, bad day or a bad week, it’s time to put it behind you.  Don’t allow one moment of struggle turn into weeks and months.  Progress is made through consistency.


If you want to change your health in 2018, it’s possible, and these tips are all easy to start implementing. But most of all, cultivate an attitude of loving yourself so much that you deserve be healthy, happy and fit. Period.  When you are ready for more, I’ll be here ready to push you forward!


Ready to kickstart your health right now?

Check out my Nutrition Is For Everybody e-course HERE.


Which tip from the above list are you going to start with?

Work Hard Be Kind,



Client Success Story: The Weight Lifter

Client Success Story:  The Weight Lifter

Age: 33

Timeline: 1 Year


There is a general misconception that when someone isn’t at their ideal weight that they over consume calories.  More often than not the exact opposite is true.  I’ve had hundreds of clients who come to me with frustrations from living in a heavy calorie restricted diet for years. Many times it is unintentional and sometimes, is not.

This signals the body to go into “emergency mode” and store what little food the body is supplied as fat.  The only answer to lose weight: take on more fuel to drive loss.

This week’s client came to me in this place.  She wasn’t eating enough, especially for her volume of training, and needed to shift her perspective from the notion of “less being more.”  She did that and did it amazingly well, dropping two weight classes as a competitive weight lifter (that’s over 20 lbs) and looks and feels better than she ever has. She recently competed in the American Open Series and qualified for the Finals this winter. Her passion, work ethic and follow through is inspiring and I am grateful to call her a client and friend.


Here is her story:


“What a trip!  Miami was hectic, humid and amazing all at the same time.  There wasn’t a second to slow down and really enjoy everything that Miami has to offer but we sure got to experience a TON of weight lifting.  Overall a super successful trip for the team and for me personally.   But success never comes easy!  This past year I’ve worked hard to gain strength while cutting weight.


I have officially been working with Amanda for one year this August.  When I started I weighed around 150 lbs and was competing in the 69kg weight class.  I wasn’t comfortable or confident at this weight, so we set some goals to get me to the next lowest weight class which is 63 kg.  Our goal was slow and steady which would allow me to continue training hard.  I competed a few times at the 63kg weight class this past year, but I felt like I could do more.

After discussion with my weightlifting coach Brian, as well as Amanda, we decided to drop to the next weight class which is 58kg.  Our long term goal was to compete in July at my lowest weight class.  With the amount of training I do every day (1.5-2 hours, sometimes more) it was incredibly important that I eat enough to prevent muscle breakdown and fatigue.


Along the way, I’ve fallen off the wagon, gotten back on and fallen off again.  I messed up, wouldn’t track, failed to send my numbers, gave up on weighing myself because I didn’t want to see the number on the scale.  The best part about having a macro coach is the accountability.  When Amanda doesn’t hear from me, I know she will definitely be following up by text, email or in person.



She helps encourage me, talks me off cliffs and gives me meal ideas when I can’t figure out what to eat to fit my day.  She is always there to remind me that I don’t have to throw away the whole day or week or month, just because I messed up one time.  I’m not perfect.  I love ice cream, pizza and cookies and struggle with self-control when it comes to food.


When July came around (WAYYYY faster than I felt like it should) I was slightly above my goal weight, but wasn’t worried at all because Amanda was in constant contact with me about my daily weights and food intake, especially when it was coming close to game time.  Cutting the last few pounds (kilos, whatever) of weight can be tricky, especially as a female with cross country travel and time zone acclamation as well as an evening weigh in.


When July 28th finally came, I was perfectly on weight, slightly under actually. I never felt overly hungry or tired.  At 6pm I weighed in at 57.66.  I was able to compete as a 58kg lifter for the first time and on a national stage.  I felt good, not weak or fatigued at all and was able to take 8th place in my weight class out of about 60.


So what have I learned through this whole process?  Be Consistent.


When I track consistently and weigh in regularly I see the most significant results.  I tend to really buckle down right around competition time when I really need to make weight and I never have a problem reaching the weight I planned.  I’ve also learned that with the proper guidance you can lose weight and get stronger with more food, not less.


I’ve lost 20 lbs this year and PR’d every single one of my lifts.

What’s next?

Maintenance and more food.  Which means I will need to be accurate in my tracking and make sure I eat all the food I’m allowed in order to help me gain some strength so I can compete at the American Open Finals in December!”

Want to read more client success stories like this one.  Click HERE to read more about my clients’ amazing transformations.


Work Hard Be Kind,