What are some high protein snack ideas? 

High Protein snack options include the following, which can be combined if you’re fancy…Beef (or turkey) Jerky, Tuna packet with rice cakes, Smoked salmon, Cottage Cheese, String Cheese, Greek Yogurt. You can also go to my “Free Resources” page for ideas on high protein snacks and meals.

How can I figure out how many calories I should be eating?

Calories are important, but so are your macros (Fats, Proteins and Carbohydrates) GO to the “Store” page and click on the Icon for “Personalized Macro Count”. This will take you to a Google Form with a few quick questions about yourself and your goals. There is a $13 fee for this service. You can expect to get a full personalized calorie and Macro count sent to your email within 3-5 business days.

Do you have any simple and quick on the go snack ideas?

 Trail mix and nuts and seeds are a great option, especially for the people wanting to keep their calorie intake high. For those of you cutting calories, nuts and seeds are good. You just have to watch the calories, because it’s easy to overdo it. Apples and oranges can be kept in your car, along with protein bars or your favorite low calorie granola bar.

How can I start intermittent fasting?

  If breakfast is not your favorite meal, you may be a great candidate for intermittent fasting. The easiest way to start is with a 16/8 split. An example of this would be: you start eating at 12:00pm and you would stop eating at 8:00pm then fast for 16 hours overnight. Obviously you can start and stop eating at any time you wish, the key is to eat for 8 hours and fast for 16. This seams to be the easiest until your body adjusts. Adjusting time and habit forming times are different for everyone. Listen to your body!

What are some good Protein Bars?

 One Bars, Fit Snacks by Alani, Built Bars, RX Bars, Quest, Smart Bars, Power Crunch Cookie Bars. Pictured examples of these can be seen on my “Free Resources” page under the Icon, “Protein Bars & Supplements”

What is your go-to Protein powder?

  Dymatize - ISO 100. I like it because the ingredients list is very short and to the point. I also like the fact that is is low in calories and carbohydrates yet has over 20 Grams of protein per scoop. It’s a protein supplement without the drama. A Pictured example of this can be seen on my “Free Resources” page under the Icon, “Protein Bars & Supplements”

What spices should I use?

  If you’re a beginner the best place to start is with Onion powder, Garlic Powder, Ginger, Chili powder goes well with Cumin. There are so many to choose from, smell them and see what they remind you of. The best thing to do is experiment with them… see what you like. If you’re choosing a mix of spices at the store be sure to check the label for sugar first. A great spice doesn’t need sugar.

What supplements can I use for sleep?

  Melatonin, Ashwagandha Root, St. John's Wort. Chamomile Tea is also a great resource, start with a warm mug right before bed. (It is always best to consult with a doctor before starting any supplements.)