macros

  1. HOW TO TRACK ALCOHOL

    HOW TO TRACK ALCOHOL   You're welcome?   And I figured since it was the holiday season(New Year's is right around the corner) this might be some valuable information for you!   Don't track macronutrients (protein, fats, and carbs)?   That's fine! Maybe you will want to start, and if not I still …Read More

  2. So you want to track macros?

    Hey there! Coach Evan here. So you want to track macronutrients? ...Or in other words join the flexible dieting lifestyle. That’s cool! But remember...no diet is magic. Find what works for you. BUT...the best thing I can tell you is keep it simple! Don’t over complicate it and just focus on the …Read More

  3. Asian Honey Barbecue Chicken Flatbread Pizza

    Ingredients: 1 Artisan Thin Pizza Crust Flatout Flatbread 2 tablespoons Soy Yay Asian Honey BBQ sauce 1 oz thinly shredded Monterey Jack cheese 4oz grilled chicken breast thinly sliced 1 oz thinly sliced red onion non-stick baking spray Directions: Preheat oven to 375 F. Spray a large baking sheet w…Read More

  4. Chicken Sausage Breakfast Casserole

    INGREDIENTS: 11.5oz Delia’s ground chicken sausage (find at Kroger) 3 oz  white onion, peeled and diced 3 cloves garlic, minced 4 oz red bell pepper 3 oz green bell pepper 2 eggs 316g liquid egg whites 1/3 unsweetened almond milk 1 bag of frozen roasted red potatoe skin black pepper and sea salt …Read More

  5. Thanksgiving 101

    It is Thanksgiving. The time for friends, family and food. Hold up…let’s be honest…it’s all about the food. JUST KIDDING! I am BEYOND grateful that I could to do what I do every day which is help people find balance with their life through fitness and health. I couldn’t be more blessed I g…Read More

  6. Ground Turkey and Cabbage Stir Fry

    Ingredients: 423g cooked 93/7 lean ground turkey 518g Savoy cabbage 112g white onion 2 tablespoon Sesame oil (divided) 1 tablespoon sesame seeds 1 tablespoon minced garlic 1 tablespoon grated ginger 1 tablespoon soy sauce 2 teaspoon rice vinegar Green onion( garnish) Salt and pepper Step 1 Heat oil …Read More

  7. Individualize Your Nutrition

    When searching for a nutritional programming you have two options: Template or Individualized. I am not going to go into too much detail on a template based nutritional protocol. Mainly, I wanted to discuss why I 100% believe in individualizing someone’s nutrition prescription. Everyone has differ…Read More

  8. Why are you cheating on your diet?

    Why are you cheating on your diet? Do you tend to do really good on your diet a couple days of the week then find yourself giving in to temptation later in the week? You are super motivated then something gets a hold of you and you can’t control yourself? Ugh, why is that?! What’s the underlying…Read More

  9. Mindful Eating

    Mindful or Intuitive eating. Are you able to listen to your hunger signals, enjoy your food and not over eat? This is something I really struggle to do, so I wanted to give you some tips that I have been using that have really been helping. Here we go: 1. Consume water 30 minutes before your meal  Read More

  10. Do You Have A Healthy Relationship With Food?

    I know that this is a touchy subject, but it is something we need to discuss. It’s Sunday as a write this, and to be honest this post idea kind of just came to me. I watch and read aaaaaa lot of info on nutrition. Everything from tracking macros, plate portioning, mindset of eating, learning self-…Read More