This is why your diet will fail.
Do you struggle with eating well consistently?
Are you confused with all of the conflicting information about food and diets?
It’s ok if you are. That confusion is done by design. You see, food is an industry.
How to win the cravings game.
“Healthy” snacking options are everywhere, from frozen yogurt to paleo-friendly snacks that our caveman brethren would have never consumed.
Some of these “alternatives” may be better but they still need to be consumed with a plan. There’s evidence [2] suggesting that when people purposely choose a “healthy substitute,” they often overeat later.
Be mindful of the catchy terms and phrases. Organic. Gluten-free. Low calorie. Lava-crusted.
Why people fail with their fitness and nutrition. It’s not what you think.
There is no shortage of diets and workouts on the internet, so why do people struggle so much?
The reality is that knowledge does not equal results. Seeking out more information hoping to find the “one thing” that you are missing will only delay you actually reaching your goals.
While I am a big proponent of education and knowledge, at some point you have to actually apply the knowledge and do something. Anything.
Action, even if it is not perfect, will serve you better than just learning more information.
7 ways to know your nutrition plan is working.
There may be other reasons that you will say out loud to other people, but deep down the fat loss is what drives us.
Should it?
While having a weight loss goal is fine, you should never lose sight of the other benefits that come from modifying how you eat.
A better way to nutrition.
Although this may sound weird, your plan should begin with the end in mind. If your plan essentially has you white-knuckling from week to week, you are doomed to fail.
In short, this is why you will lose some weight on a diet but then put it all back on plus a few extra. This cycle repeats every time you try a “new” diet.
The secret to how ALL diets work.
Do you want to know the secret to how ALL diets work? Do you also want to know why they ALL fail?
Here’s the deal. Every diet, and I do mean every diet, works to produce weight loss in the same way. And weight loss and fat loss are not the same. You want fat loss, not just weight loss.
Should you eat differently when recovering from an injury?
At some point in your life you are going to deal with an injury. If you are lucky, it will be minor and not limit you much at all.
The other side of that coin is if you get injured regularly and just seem to find ways to hurt yourself as if it was your part-time job. It’s like you have one of those rain clouds following you around everywhere.
So, should you eat differently when you are recovering from an injury? Possibly. I guess differently depends on where you are starting from.
Who knows? Maybe changing how you eat while you are recovering can be the thing that jump starts you changing your eating behaviors and habits for good.
How to meal prep in the real world and 2 recipes.
What we eat, when we eat, how we eat, how we prepare our food and it what environment we eat our food in all influence the quality of the food we consume and how our bodies can use it.
You would probably agree that having a plan and doing a little prep is necessary to avoid diving face first into the wrong type of foods. But, how do you get the prep in with work, family, school and all the other things that require your time and pull you away from prepping food?
It isn’t easy, but it is doable.
Quick dinner recipe.
If you have ever talked to someone about nutrition or anything food-related, meal prep (preparing food ahead of time) is something you have probably heard, and maybe even tried.
I am not going to lie, meal prep is kind of a big deal and a big piece of figuring out how to eat better consistently.
Some people shot down the idea immediately with something like, “I don’t have time to do that.”
Or maybe they do not know where to start or how to cook that well.
Either way, I am going to give you a real-world example of how it works and a cool recipe that you can make after you prep.
![Pancakes without the pancake mix? [recipe]](https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579815203880-Q0DB60BV813MR5WYZE4T/protein+pancakes.jpg)
Pancakes without the pancake mix? [recipe]
Pancakes are delicious. Now, I know I am not telling you something so earth-shattering that you did not already know it.
But, depending on your fitness goals, pancakes may not be part of the current plan. Or could they?
A quick and dirty breakfast idea.
Here is a really easy recipe that sets you up for success in the morning. These are mini egg omelets. You can also call them egg muffins but I wouldn't trust a person that said that.
Once these are made, stick them in the fridge and wait.
In the morning, put one, two or three in the toaster oven (or microwave, if that's your thing) to heat up. They take as long to heat up as a piece of toast.
![Protein popsicles [recipe]](https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579550777042-GAYI95TDNWXMZ3P706AA/protein+popsicle.jpg)
Protein popsicles [recipe]
I have a quick and easy recipe that can be used as a protein-packed treat when the thought of cooking and prepping makes you sweat even more.
All you have to do is add all the ingredients in a blender. Blend and pour into popsicle molds or just pour into a cup and scoop it out with a spoon.
![Protein bites [recipe].](https://images.squarespace-cdn.com/content/v1/5e1fa35d6d6d853d5fbd5b4d/1579575113679-JMF09LRBSDFJMXXOKR0V/protein+bites.jpg)
Protein bites [recipe].
But, what do we do when we need a little something and we do not want to go face first into some ice cream, chips or cookies?
Uh, protein bites, that’s what.
Protein smoothie cheat sheet.
So, protein is important, but protein is the one macronutrient that requires the most work to prepare. Carbs and fats can be easily accessible. How do we maintain our protein intake with our busy schedules?
Protein smoothies.
Smoothies, as you will see, can take on a number of different forms. Gone are the days of adding some water to a medicinal-tasting chalky powder that appeared to be more of a punishment for bad behavior that an integral part of your fitness goals.
Meal frequency. Does it matter?
How many times a day do you eat? How many times a should you eat? Is there even a correct answer to this conundrum? The short answer is that it does not matter much.