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Food Matters

Diet is such an ugly word – “DIE”ing is how people feel when they are doing it so why do we torcher ourselves? Restrict this, eat this, don’t eat that…. Truth is, we are our own little science experiment and until we take the time to figure out what our body runs the best on, it’s going to be a not so fun roller coaster.


No, you can eat with flexibility understanding what the outcome of each food source you put into your body will be. The way your body processes a doughnut is much different than the way it processes a sweet potato. Although both carbohydrate sources, both broken down into sugar, only one is nutrient dense and only one will provide your body with good fuel. What about fat – isn’t it bad for you? NO! (I would love to extend these explanation points, but that may over do it so I’ll stop with one). Over consumption of unhealthy, processed, and oxidized fats will do bad things to your cholesterol and increase risk of disease (so will gluten!). There are plenty of fat sources out there that aren’t unhealthy, processed, and oxidized. There for, consuming fats is far from a bad thing. Oh, then there is protein… plant based, animal based – which one is better. How about both!

Most people’s goal in life is to live a long and healthy one. If this is the case, we have to look beyond calorie restriction, short term dieting plans, and aim for longevity. Sure, calorie restriction will provide you with short term weight loss results (it’s not sustainable) but eating more of nutrient dense foods and less processed foods will provide you with fat loss, muscle gain, bone health, energy, and so much more! So really, it’s learning what to eat and when to eat more than it is the number of calories to consume, because where those calories come from MATTER if your goal is to keep what you worked so hard for.

Food Choices – quick and easy guidelines:

  1. Choose foods that give you energy, not foods that bog you down – Starchy carbs (they have their place – evenings/pre-workout/mid performance in small doses), junk food, doughnuts, potato chips…

  2. Meals are no longer breakfast, lunch, and dinner. Meal timing should be based on what fuels your brain and body best – workouts, work schedule, when you need energy, when you are legitimately starving (not just thirsty). At the end of the day it comes down to – Did you fulfill your energy needs via macros that fit your goals (see below)? Did you fuel your body pre, intra (if needed) and post workout for optimal performance?

  3. Foods that give you energy (various eating “styles” will have their own preference on what is “acceptable” or recommended what fits within their philosophies, but most listed below (after #6) can be viewed as clean, digestible, and provide more than just food. They provide actual fuel.

  4. Eating until you are so full you can’t move is beneficial how? It’s not – 80% full is a good goal.

  5. REMEMBER – we are human, treats are ok (of course there are great ways to make dessert/treats “healthier” these days, but we aren’t going to get into that here). Just because you had a slip up with your macros or overate/under ate one day out of the week doesn’t mean it’s the end of the world and you have to start over. Re-group and get back to it.

  6. BONUS – healthy foods do not have to be bland/boring, there are so many recipes out there that make good food fun. Don’t be afraid to expand your horizons and try them out

Non – Starchy Carbohydrates

  • Broccoli

  • Cauliflower

  • Spinach

  • Kale

  • Brussel Sprouts

  • Asparagus

  • Cabbage

  • Zucchini

  • Squash (All kinds)

  • Onions

Starchy Carbohydrates

  • Sweet Potatoes

  • Quinoa

  • Rice

  • Beans

  • White Potatoes

  • Oats


  • Grass Fed Butter

  • Avocados

  • Fish

  • Avocado Oil

  • Coconut Oil

  • Extra Virgin Olive Oil

  • Nuts (Almonds, Cashews, Pecans, Pistachios, Hazelnuts)

  • Nut Butters

  • MTC Oil

  • Eggs

  • Cashew/Almond Milk

Protein Options:

  • Grass Fed Beef

  • Grass Fed Lamb

  • Pork (Loin/Chops/Ground)

  • Steak

  • Turkey

  • Chicken

  • Fish

  • Eggs


I’m sure you have heard this term and if you are client of mine, you definitely have. Tracking your macros can make a difference in your performance, the rate at which you transform you body composition, sleep, energy, and mental capacity. Keep in mind that percentages are individualized based your goals. The great thing about tracking macros versus calories is the flexibility you have with your food choices. It’s all about awareness.

Ex. If within your daily intake, you are allotted 116 grams of Carbohydrates, 130 grams of Protein and 129 grams of Fat (this would be someone eating a higher fat diet like myself), and for your first meal, you decide you want 1/2 cup of oats (30ish grams of carbs), 1 banana (27-30 grams of carbs), and 1 tbsp of honey (17 grams of carbs) for a total of 77 grams of carbs. That’s fine, but you better plan ahead for the rest of the day because carbs add up quick.

While flexible, this is where your food choices matter no matter which eating style you choose. Choosing nutrient dense foods (meaning getting the biggest bang for your buck, not just trying to fulfill calories with everything and anything) actually allows you to eat more not less, but it’s good to know that you can have the flexibility when adding up your macros, especially on cheat days or days where you are off a bit.

Side note: if you are on point with your macros – your calories will add up since 1 gram equals a specified number of calories.

See below:

Carbohydrates (1 gram = 4 calories), Proteins (1 gram = 4 calories), Fats (1 gram = 9 calories)

How do I figure out my macros:

1st – Calculate your caloric requirements using BMR (Basil Metabolic Rate) and TDEE (Total Daily Energy Expenditure):

Male Example:

  • TDEE:Total Daily Energy Expenditure (BMR X Activity Level)

  • BMR:The # of calories (energy expended) your body burns in 1 day by itself

  • Formula(13.7 X Weight(kg)) + (5 X Height(cm)) – (6.8 X Age) + 66.47

  • (13.7 X 86.36) + (5 X 176.53) – (6.8 X 31) + 66.47

  • 1183.13 + 882.65 – 210.8 + 66.47

  • BMR:1,921.45

  • TDEE:1,921.45 X 1.5(3-5 days of exercise) – See TDEE #’s below to apply correctly.

  • Total:2882.17

  • Deficit/AdditionDeduction or addition of calories based on goal. If maintaining weight is your goal no deduction is needed. For this example, goal is to maintain. Deficits/Additions can range from 300-500 is a safe range for deductions in average populations. +500-1000 is a safe range for athletes and those trying to put on muscle mass.

  • New Total:2882.17

Female Example:

  • TDEE:Total Daily Energy Expenditure (BMR X Activity Level)

  • BMR:The # of calories (energy expended) your body burns in 1 day by itself