Learn how proteins, carbohydrates, and fats play vital roles in fueling your body and how tracking them can optimize your health and fitness goals.
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Have you ever considered the benefits of committing to weighing your food? Whether you're looking to shed a few pounds, gain muscle, or simply develop healthier eating habits, precision in your nutrition can be a game-changer. While it may seem like a daunting task, weighing your food can yield remarkable advantages, especially when combined with regular exercise.
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My philosophy is there are no rules with salad!! If you enjoy it together, put it in there! Salads don’t need to be iceberg lettuce, cabbage and unripe tomatoes if you don’t want them to be. You are the master of your salad so go forth Padawan and make salads the way YOU want to make them.
This salad is PACKED with some of my favorite items and full of flavor but not just that it has over 50g of protein and a huge punch of potassium!
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No prep meal prep foods can be a LIFESAVER during busy weeks, traveling and weeks when you just don’t have the mental capacity to cook everything fresh.
Black Iron Nutrition coach Ryann breaks down “No Prep” food options by macro, along with some additional no prep food options specifically for fruits and vegetables. Hopefully this makes you dread meal prep a little less and gives you some more time on the weekends for FUN!
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A SPRINT! This one is fast - and we need to make sure your shoulders are ready to rumble. For many, this is a 6 minute sprint. For some others, it’s still a quick one, but we want to make sure to be ready to handle the heavier barbell loads.
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In the world of health and fitness, there's a lot of emphasis on exercise, nutrition, and supplements. But there's one crucial factor that often gets overlooked: sleep. It's easy to fall into the trap of thinking that more exercise, more supplements, or a new diet plan will be the solution to your health and fitness goals. But the truth is, without enough sleep, all those efforts may be in vain.
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Many people are quick to blame nagging health issues on their food habits and often rightfully so. But they’re more likely to pin it on over-eating when often the root of the issue is actually the opposite. Under-eating is VERY common. We’ve conditioned ourselves to believe that eating less = better life. The truth is that’s not always true. I know, I KNOW, this is the opposite of what you’ve believed your whole life! Eating too little is just as unhealthy as eating too much.
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Who doesn’t love Chicken Pad Thai? I know I do. With a boost in the amount of chicken you use and a store bought sauce, this one is simple and can help with getting your protein in for the day.
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Meatballs in the air fryer? YEP! These meatballs are delicious and a fun change of pace! Using the air fryer cuts the cooking time in half and makes for an easy clean up.
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Need something quick for your meal prep this week? Coach Maggie’s got you! You can pile in all the veggies or keep it simple. Lots of ways to adjust this recipe for your needs!
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Nutrient timing is generally discussed in relation to two things: the circadian rhythm, which are your natural internal processes that ebb and flow, and repeat every 24 hours or so; and timing around training sessions. In this article, I will discuss how each of those can affect weight/fat loss, and then separately discuss performance implications.
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Raise your hand if you love comfort food? ✋🏼
This recipe is full of comfort AND protein. Great for a cozy winter night.
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Frozen tuna steaks in the air fryer that turn out perfect?! YES, PLEASE!
I’ve been craving some fish and I found some quality frozen wild-caught tuna at the store which sounded perfect with some green beans and rice for lunch.
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We know the statistics. The majority of our clients come to us with fat loss as their main goal. Before joining Black Iron Nutrition, many have tried every diet under the sun. Keto. Paleo. Intermittent Fasting. Carnivore. Vegan. Vegetarian. They’ve tried other nutrition companies – and have found themselves on dangerously low calories. And while we won’t deny that they saw results initially – they weren’t able to sustain their results in the long-term. Many end up right back where they started.
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As the nights get longer and colder, we often turn to hearty dishes to warm our bodies and souls. This vegan twist on a classic ragu bolognese is the perfect recipe for cold winter weekends.
Packed to the brim with vitamins and fiber, it's so deep and rich and savory, you’ll be surprised there’s no meat, and even more surprised at how macro friendly it is.
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Overwhelmed by all of the nutrition information out there?
Do you find yourself constantly giving up because you find dieting to be too stressful and complicated?
We understand! There is a seemingly endless amount of advice out there when it comes to nutrition – as well as a lot of conflicting information.
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It is really common to see clients mention in the first few weeks or months of working with a nutrition coach that they’re disappointed when they see the scale go up.
From experience, many clients come to a nutrition coach chronically dieting, eating in a caloric deficit, or undereating for longer than 3-6 months. It is imperative that they reverse diet back up to at LEAST their maintenance calories and spend at least 3-6 months eating enough food to boost their metabolic rate. This will allow them to lose more weight effectively in the future. Your metabolism slows down when you eat lower calories, so as calories increase, your metabolism should increase as well.
The thing about nutrition is that every meal doesn’t have to be complicated or a masterpiece. Keeping things simple makes each day almost effortless when it comes to cooking.
I tell all of my clients when they’re starting out to keep it simple.
Here’s what I recommend for building your meals:
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These whip up quick and easy! I keep a bag of frozen shrimp in my freezer at all times because they defrost quickly for those nights where I forgot to go grocery shopping.
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At some point, the daily tasks and habits necessary to reach your goals are probably gonna feel pretty boring. Consistency is boring, but it’s where progress is made.
Constant changes - with your macros / nutrition, training program, daily routines - are just whirlwind. If a coach (of any kind) is promising instant gratification and keeps things “interesting” or keeps you “motivated” by switching things up very regularly with no explicit purpose, proceed with caution.