I am always trying to recreate salads at home and sometimes it can be really hard. They just never taste the same….UNTIL NOW! This salad is super simple and SO GOOD. This salad has very little sodium because I was able to control the ingredients and seasonings. You can adjust the fat content very easily as well by omitting the avocado or using a light salad dressing. It’s also a great salad to make for a large group of people at your next barbecue!

the scale and it’s really not the best method for tracking progress. Yes, it’s one tool, but it doesn’t tell us how our body composition is changing (if we’re losing fat and building muscle the scale might not change at all, or it might even go up). And then there are factors that affect the scale day today. Lack of sleep, stress, overtraining, or an excessive amount of sodium in your diet (which is what I want to discuss in this post) are all things that can cause the scale to jump.

This challenge is meant for anyone who is interested in having a healthier understanding of themselves and their eating habits. Whether you are brand new to healthy eating practices or have years of practice, this is meant to be fun and experimental. By the end, you will have learned new things about yourself, and as a result, be closer to feeling like the best version of yourself.

Usually, my blog posts are like "self-love, be kind to yourself, you're amazing..." I'm a positive person and I feel like people are WAY too hard on themselves a lot of the time. But today, I'm doling out some tough love.

It’s beach season! For some people that means bikini’s, white sand, and those fruity drinks with the umbrellas! But what if you have fat loss goals? Can you still drink? How does it impact your body and what are the “best” ways we can fit drinking into our macros?! We’re not here to tell you what to do, we just want you to understand the physiology of what happens when you drink and let you make the best decision for you!

I can’t get enough of Italian food lately and it has become my mission to find healthier versions of my favorites. I love the sweetness of Spaghetti squash with the acidity of red sauce and sausage. This is a great addition to your meal prep this week.

Okay, it’s warm out there. At least, for some people. (again, being in the Northeast is great and all but yesterday was cold and rainy and today it’s 65 and sunny… you just never know).

When I first started writing this post it had a different tone and feel. I initially started writing it for me because I wanted to share my story. The more I asked around and spoke with fellow strength-sport athletes, the more I realized that this isn’t about me, and my experience is about all of us. I discovered I was not alone and that 90% of the women I spoke with shared a similar story. I was shocked.

One of the most frequent topics I discuss as a nutrition counselor is how to successfully stay on track with goals while traveling. This is understandably a confusing and anxiety-filled topic. Yet, the answer to success is simple. You must care. In this piece, I will offer some helpful tips for different travel situations. It is important to understand that ANYTHING can be successfully executed in any situation if you care enough.

There are some mixed feelings on aesthetic-based goals; it is healthier to focus on self-love and not agonize over every little thing on our body that we can’t always control. Don’t get me wrong; I think for our mental health, we should focus most on internal health, such as what we put into our bodies and how we treat ourselves, as well as how we deal with stress. But sometimes we want to look good too, and that’s OK! It’s natural to want to look good. As long as we don’t give it too much focus on our health and have positive intentions behind it.

April is here and the weather is warming up (in the Northern Hemisphere at least). And we’ve been talking a lot in the office about what that means for our clients. We start to see it in check-ins, the “Summertime Panic” to lose weight, and a lot of questions about how to handle barbecues and social gatherings. If you’re a BINer, you know our philosophy, your diet should be a part of your lifestyle, something that you can manage no matter what time of year it is.

The warm months are coming (and if you are in the Northeast like me, THANK GOODNESS), but you know what that means for a LOT of people - that panic to *lose the winter layer of fat* and to lose it quickly.

Just because you hired a nutrition coach and put “fat loss” as your goal, it doesn’t mean you’re going to start a caloric deficit right away. I try to put my clients on maintenance calories most of the time when we first start together (excluding special scenarios like yo-yo dieters and chronic dieters/under-eaters).

There are two types of people in the world – those that LOVE to grocery shop (me!) and those that DREAD it (most people). If you are part of the latter group, I have put together some strategies to make your life a bit easier. When embarking out on your grocery journey, it is important to find a store that is a “one-stop-shop”. If you are going to multiple stores to do your grocery shopping, it is very likely you are going to get distracted, pick up one too many “snacks” that don’t need to be in your pantry, and likely overspend as well.

Do you ever go out to happy hour with co-workers, and then you feel upset afterward because you feel like your choices pulled you away from your goals? Or, have you come home stressed from work, and immediately dove into your pantry? And then suddenly you're surrounded by empty food wrappers?

Do you hear the words “Meal Prep” and instantly cringe at the thought of all the time and effort that needs to be put into that task? Let’s be honest, those Instagram pictures of Tupperware perfectly lined up on the counter with every meal for the week specifically weighed out are beautiful, but a bit hard to execute without wasting a whole day! Well, I am here to offer some assistance and help you prep for the week ahead in a very efficient and realistic way.

Dietary fat is one of the three macronutrients that make up our diet. It is an essential part of our nutrition but can be pretty complex to understand. There are so many subgroups of “fat”, that we, as a society, have formed these stigmas or preconceived notions on what is “good” and what is “bad”.

Hi. Can we talk willpower, motivation, whatever you want to call it? It's pretty common to see clients going ham on 400+ extra calories, not getting movement in, etc due to "no motivation." Listen... I get it. I really do. You're not alone, and not a single one of us is perfect.

Vegetables are packed with micronutrients (vitamins and minerals) that are responsible for a lot of our bodily functions. They affect our mood, energy levels, how our muscles/organs function, how we sleep, and so much more. Red veggies help with heart health, yellow with skin health, orange with inflammation, green with cleansing your body, blue/purple veggies supply you with antioxidants, and white veggies help your immune system (the same goes for fruit by the way!).

Here is a little message I sent my clients about the holiday and some tips I try to live by during this time of year! Do not fear the holidays. How sad is that? I used to almost hate birthdays, Christmas, events because I felt like I was messing up. I didn’t want to see my family because I couldn’t control my food.