Nutrition with Krista

07/16/2024

🥖Tracking Sourdough Starters🍞

😵‍💫Confused on how the heck to track your homemade sourdough?! Here’s an easy way to look at it.

Of course, if you are adding in more ingredients after the starter then make sure you include those and create a recipe!

For example, if you have oil and any other ingredients then you would create a recipe like…
- 50% of the starter weight logged as flour
- 50% of the weight of the starter logged as water
- Grams of oil added
- Grams of anything else added

🔥Cook the entire loaf, let it cool, then weigh out the total cooked weight. That becomes your recipe’s “total servings”.

OR do what I do and buy some pre-baked sourdough from the store 😜

SAVE this post for future reference!

07/15/2024

🍌TJ’s Low Volume Foods🧇

This is for all the girlies (or guys out there!) that struggle with meeting their calorie goals. Typically when we are in a fat loss phase then we want to have HIGH volume foods to help keep us full between meals, but once you start to increase calories to get to your maintenance or even go to a surplus for muscle building then it can be more difficult to eat more calories. That’s where low volume foods come in handy 🤗

🥑Low volume foods are foods that have a smaller portion size for the amount of calories that you get from them. You might want to incorporate low volume foods if…
- You are about to train
- You’re an endurance athlete
- You have a lack of appetite
- You are bulking
- You don’t have time to eat
- You hate feeling full

🥨Some other examples of low volume foods…
- Rice
- Nuts
- Avocados
- Bananas
- Trail Mix
- Fruit juice
- Pretzels
- Fruit snacks/gummy bears 😏
- Pancakes
- Seeds
- Olive oil

💡Save this post so you can reference it the next time you are struggling to eat enough calories!

What’s your favorite low volume food? Share in the comments! ⬇️

06/29/2024

“Well I already ate a cookie so I might as well keep going” 😩

Sound familiar?

If this is you then you might be falling into an “all or nothing” mindset. A perfectionist way of thinking around food and your goals. How’s that working out for you? 😉

As a nutrition coach, I’ve worked with many women who struggle with “all or nothing” thinking, but ultimately it’s going to actually move you AWAY from your goals in the long run. Why? Well, nobody can be perfect. And when you are in a situation where you can’t follow through with your intentions the way you believe in your head then all bets go out the door… oftentimes leading to more damage to your end goals than not.

➡️Here are 5 tips to use so you can start breaking down that way of thinking and start consistently working towards your health goals.

💜Need some extra support? Use the link in my bio for 1:1 nutrition and fitness coaching options!

06/06/2024

🥜Protein PB&J Cups🍫

Introducing our Protein PBJ Reece’s Cups – a great sweet treat! These tasty little cups are packed with protein, combining chocolate protein powder, nutty PB2, and sugar-free jelly which will satisfy your sweet tooth, without compromising your nutritional goals!

Use the link below to check out the full recipe:
https://hubs.ly/Q02zlHZw0

🥜If you are looking for more simple recipes like this one, then you can use the link in our bio to check out our blog full of macro friendly recipes!

06/02/2024

Check out the article I wrote for MI 🩷 Tips for navigating your nutrition goals and Summer events!

With summer on the horizon and BBQ season approaching, discover our top tips to navigate social gatherings without derailing your goals.

09/08/2023

🧠Physical Hunger vs. Emotional Hunger 🤔

Sometimes our body's signals can get a little mixed up! 🙃

Physical hunger is a gentle reminder from your body that it needs fuel to thrive, like a well-timed grumble from your stomach. 🌟

Emotional hunger, on the other hand, often shows up out of the blue and craves specific comfort foods (hello, ice cream and pizza 🍕🍦). It's more about soothing emotions than nourishing your body. 💔

So next time you reach for that snack, pause for a moment and ask yourself, 'Am I feeding my body or my feelings?' 🤷‍♀️

💭 Remember, it's okay to eat for both reasons, but understanding the difference can lead to a healthier relationship with food and self-care. 🙌

If you need help differentiating and navigating your health journey, then use the link in my bio for more info on my coaching services 🔗 I gotchuuuu 🤝

08/27/2023

🍽Building a Balanced Meal 🥗

Have you heard about the “plate method”? This is a great way to become more aware of what you’re eating without having to track your food. It’s also a perfect option if you are in a situation where you aren’t able to track your food (like at a restaurant or family event)

So what is it? Well basically it is incorporating a balanced plate of macronutrients while also incorporating micronutrients to create a healthy meal!

1. 🥦Start with filling half of your plate of some sort of non-starchy vegetable. Think foods like: spinach, broccoli, green beans, zucchini, lettuce, brussels sprouts, cauliflower, carrots, cabbage, asparagus, peppers, squash, and tomatoes.
2. 🍤Next, fill a quarter of your plate with a protein source: chicken breast, chicken breast tenders, 96/4 ground beef, lean ground turkey, turkey breast, salmon, shrimp, tilapia.
3. 🍚Then you can add the remaining with starches such as: potatoes, rice, whole grains, pasta, corn, peas, and beans.

This brings us to a nice balance of carbs and protein. Then you can decide to add a little bit of dietary fat (lots of meat can contain fat, so you if you choose a higher fat protein choice like salmon then adding fat may not be necessary. Other fat options could be from nuts, avocados, cooking your veggies in olive oils, etc.

Does this mean every meal needs to look like this? Not at all! But this is a great “template” to use when you are struggling with building balanced meals or feel “lost” when it comes to meal choices.

😎If you need some extra help balancing your meals and figuring out the best choices for your goals, then use the link in my bio 🔗 to learn more about my coaching services!

10/22/2021

👀𝗟𝗘𝗧’𝗦 𝗧𝗔𝗟𝗞 𝗙𝗢𝗢𝗗 𝗟𝗔𝗕𝗘𝗟𝗦🥕

⭐️Let’s be honest, food labels can be SO CONFUSING when you are first learning how to read them😵‍💫So many numbers and scientific lingo. Where do you start?! 🤷🏼‍♀️Here is a basic breakdown of how to read a nutrition label and what to look for! 𝗦𝘄𝗶𝗽𝗲 𝘁𝗼 𝘀𝗲𝗲 𝗺𝗼𝗿𝗲!➡️

⭐️Did you learn anything new?! For me, I look first at how big the serving size is when I first pick up a new food product! 𝗦𝗵𝗮𝗿𝗲 𝘁𝗵𝗲 𝗽𝗮𝗿𝘁𝘀 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝘇𝗼𝗻𝗲 𝗶𝗻 𝗼𝗻 𝗮𝘁 𝗳𝗶𝗿𝘀𝘁 𝗴𝗹𝗮𝗻𝗰𝗲 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁 𝘀𝗲𝗰𝘁𝗶𝗼𝗻!⬇️

10/11/2021

🔥𝗖𝗛𝗜𝗖𝗞𝗘𝗡 𝗖𝗛𝗢𝗥𝗜𝗭𝗢🔥

⭐️Last week we tried out a new chicken chorizo recipe to use for our Taco Tuesday! It was great, full of flavor, and most importantly- EASY. This is a recipe from Mason Woodruff’s website, so 𝙜𝙤 𝙘𝙝𝙚𝙘𝙠 𝙞𝙩 𝙤𝙪𝙩 𝙩𝙝𝙚𝙧𝙚 𝙛𝙤𝙧 𝙩𝙝𝙚 𝙛𝙪𝙡𝙡 𝙧𝙚𝙘𝙞𝙥𝙚!

⭐️𝗧𝗵𝗲𝗿𝗲 𝘄𝗲𝗿𝗲 𝘀𝗼𝗺𝗲 𝗺𝗼𝗱𝗶𝗳𝗶𝗰𝗮𝘁𝗶𝗼𝗻𝘀 𝘁𝗵𝗮𝘁 𝗜 𝗺𝗮𝗱𝗲➡️ I used 99% lean ground chicken (that’s all my store had) and I only used half of a TBS of olive oil to cook the meat in. I do suggest sticking with a 93% lean chicken, if your store has the option!

⭐️This is a perfect recipe to prep, store in the freezer, and then cook when you are ready to use it! It requires the chicken to sit in the fridge with the seasonings for 8 hours ahead of cooking. I just prepped it the day before, then cooked it all the day that we wanted to make it!

⭐️𝗜𝗳 𝘆𝗼𝘂 𝗴𝗲𝘁 𝘁𝗵𝗲 𝗰𝗵𝗮𝗻𝗰𝗲 𝘁𝗼 𝗺𝗮𝗸𝗲 𝘁𝗵𝗶𝘀, 𝘁𝗵𝗲𝗻 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼! Like I mentioned before, the recipe can be found on Mason Woodruff’s website!

😛𝗘𝗡𝗝𝗢𝗬!😛

10/09/2021

🫐𝗟𝗘𝗧’𝗦 𝗧𝗔𝗟𝗞 𝗙𝗜𝗕𝗘𝗥🍎

⭐️Fiber is an often overlooked component of our nutrition! It is important to keep your fiber levels consistent to help regulate gut functions. If you are ever irregular in the bathroom- then fiber would be your place to look first! So let’s chat more about it! Swipe to see more details➡️

⭐️𝗪𝗵𝗮𝘁 𝗶𝘀 𝗳𝗶𝗯𝗲𝗿?
Fiber is a type of carbohydrate that the body cannot completely break down to digest.

⭐️𝗪𝗵𝗲𝗿𝗲 𝗶𝘀 𝗶𝘁 𝗳𝗼𝘂𝗻𝗱?
Fiber can be found in many different carbohydrates such as apples, berries, whole grains, and beans.

⭐️𝗛𝗼𝘄 𝗺𝘂𝗰𝗵 𝗱𝗼 𝗜 𝗻𝗲𝗲𝗱?
If you are a woman then the recommendation is 21-25g per day. Males require 30-38g per day.

⭐️𝗖𝗮𝗻 𝗜 𝗴𝗲𝘁 𝗧𝗢𝗢 𝗺𝘂𝗰𝗵 𝗳𝗶𝗯𝗲𝗿?
YES! Too much fiber can actually do the opposite and give you constipation. Everyone has a variation for a fiber threshold but you should not exceed 70 grams per day.

⭐️Fiber does a lovely job of help keeping us full and have normal bowel movements💩If you need help increasing your fiber then consider adding in a fiber supplement as a last case scenario.

⭐️𝗜𝗳 𝘆𝗼𝘂 𝗳𝗼𝘂𝗻𝗱 𝘁𝗵𝗶𝘀 𝗽𝗼𝘀𝘁 𝗵𝗲𝗹𝗽𝗳𝘂𝗹 𝘁𝗵𝗲𝗻 𝗽𝗹𝗲𝗮𝘀𝗲 𝘀𝗵𝗮𝗿𝗲, 𝗹𝗶𝗸𝗲, 𝗮𝗻𝗱 𝗳𝗼𝗹𝗹𝗼𝘄 𝗺𝗲 𝗳𝗼𝗿 𝗺𝗼𝗿𝗲 𝗻𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗶𝗻𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻!🥰

10/03/2021

🏈𝗙𝗢𝗢𝗧𝗕𝗔𝗟𝗟 𝗦𝗨𝗡𝗗𝗔𝗬𝗦🏈

💛Go Chiefs!!! ❤️Am I right?! Whatever team you support, you might find yourself spending your Sunday watching the games. When I think of football, I think of nachos, wings, pizza, and beer. Which are all great in moderation, but if those foods don’t always fit your goals. 𝗦𝗼 𝘄𝗵𝗮𝘁 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗱𝗼?🧐

🏈𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘁𝗮𝗶𝗹𝗴𝗮𝘁𝗶𝗻𝗴➡️
🔹Bring a macro friendly dish that you know you can fit into your macros

🔹Pack a sandwich and a bag of chips- nobody said you have to eat the tailgate food!

🔹Stash a protein bar in your bag for a mid-game snack

🔹WATER- load up on water and bring Crystal Light packets or Mio to flavor it up

🔹Stick to an alcohol limit- set a number of drinks that you will allow yourself and stick to it!


🏈𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘄𝗮𝘁𝗰𝗵𝗶𝗻𝗴 𝘁𝗵𝗲 𝗴𝗮𝗺𝗲 𝘀𝗼𝗺𝗲𝘄𝗵𝗲𝗿𝗲 𝗲𝗹𝘀e➡️
🔹If you don’t want to bring food with you, then eat before you go!

🔹Offer to bring a veggie/fruit tray so you have a healthier option

🔹Opt to be the designated driver, which will save you cals from alcohol

🔹Hang out by the TV and not the food table

🔹Bring your own prepped meal- who cares what others say!


🏈𝗜𝗳 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘄𝗮𝘁𝗰𝗵𝗶𝗻𝗴 𝗮𝘁 𝗵𝗼𝗺𝗲➡️
🔹Make some macro friendly football food!! There are great recipes for nachos, PIZZA, and even grilled wings.


🔹Remember that you don’t HAVE to drink or eat food to make others feel better. Choose what is best for YOU and your goals!

🏈Are you a football fan?! 𝗦𝗛𝗔𝗥𝗘 𝗪𝗜𝗧𝗛 𝗠𝗘 𝗬𝗢𝗨𝗥 𝗙𝗔𝗩𝗢𝗥𝗜𝗧𝗘 𝗧𝗘𝗔𝗠!⬇️