Having a list of “green light”  meals that are tried and true options for you (and your family) and also meet your preferences, budget, and time constraints can eliminate decision fatigue and reduce information management -- especially at times when you’re feeling exceptionally exasperated. 

While I can’t create that “green light” menu for you, I hope you can take some inspiration from our KLN coaches and our go-to green light dinner meals. 

Food marketing isn’t just about selling products. It’s a multi-billion-dollar industry designed to shape what we eat, what we crave, and even how much we consume. And because it’s everywhere, it not only sways our buying patterns but also influences our eating behaviors in ways we don’t always realize.

But here’s the thing: when we understand these tactics, we can make more informed choices, think critically about the messages we’re being fed, and take back control in a world where marketing is everywhere. You can deep dive into this topic (and how it impacts you and your consumption!) in this podcast episode or keep reading for some of the key takeaways.

We hear it’s the most researched supplement out there—but how much of what we say about creatine is actually evidence-based? If you’ve spent any time in fitness or nutrition spaces, you’ve probably heard the same few things about creatine repeated over and over again. It’s often presented as the gold standard of supplementation: safe, effective, and a must-have for anyone who lifts.

If you've spent any time in the wellness space, you've probably seen many bold claims about detoxes - from juice cleanses to special supplements, influencers and "detox specialists" promise that these methods will help flush toxins, boost metabolism, and even cure diseases. But do they actually work?

One part of our nutrition goals we often overlook is the inevitable fact that, at some point, our motivation will tank. When that happens, we often believe we have to rely on only willpower or wait until motivation comes back to feel “on track,” but the reality is that motivation will wane at times and, rather than waiting for it to reappear, this is a time when we can benefit from taking simple actions that help us rebuild momentum.

When it comes to pursuing a fat loss goal, we know there are two main necessities to successful fat loss: First, consistency in a calorie deficit. Second, adequate protein intake. These two necessities are our top priority, but they don’t encompass all of the strategies that help us make these actions possible. Today, I want to talk through three of the most underrated strategies that help us achieve that consistency and feel good during a calorie deficit so that our fat loss goals don’t come at the expense of our energy, workouts, recovery, or relationship with food.

The holiday season often means packed calendars, filled with family gatherings, work parties, and festive get-togethers. Right now, we’re in the thick of it. But how do we approach these events without feeling either deprived or overly indulgent? How do we navigate our nutrition in a way that aligns with our goals instead of calling it quits and just “starting over in January?” Let’s talk about it…

If you’ve been on the internet recently you may have seen the popular trend of “dense bean salads.” In an online space where there are lots of questionable trends circulating, this is one that I can wholeheartedly get behind! The idea behind a “dense bean salad” is that it’s a recipe packed with ingredients that get better day by day as the ingredients marinate longer. This dense bean salad I’m sharing today is no exception. It’s flavorful, high in protein (with plant-based options available to boost protein without animal products!), high in fiber, and incredibly customizable.

With grocery prices rising, getting high-quality food (especially protein!) can be challenging. In this blog post, I’m breaking down some great budget-friendly grocery options by macronutrients that is perfect for those tracking macros and looking to eat well without breaking the bank.

The large majority of individuals probably don’t need to worry about their hormonal health. If you are struggling with your hormonal health, that is absolutely an indicator to see an endocrinologist - not a trainer, nutritionist, or wellness influencer! What supports our hormonal health most are the basics that support our overall health: exercising sensibly, giving ourselves time to recover, managing stress levels, eating a balanced and high quality diet and not chronically dieting. Hormonal health is incredibly important, so this is not about minimizing that importants; rather, it’s a reminder that the “boring stuff” is often what we overlook when it should be our first priority.

If you’re in a calorie deficit and working towards fat loss goals, a main goal should be minimizing any feelings of restriction or hunger so you can maximize adherence to your deficit. This is why we, as coaches, take a strong stance against aggressive and unsustainable deficits. If our hunger is through the roof each day, it’s not very likely that we’ll be able to adhere to that calorie deficit for long. Luckily, there are tools that can help us minimize hunger and, luckily, those same tools also keep us well-fueled and promote our overall health as well.

We work within a framework of tracking macros to facilitate sustainable progress and, eventually, move away from tracking completely. However, while tracking, there are some ways we can make it easier on ourselves! In this blog post, we’re sharing our favorite tracking tips as “macro coaches,” experienced trackers, and coaches who help our clients make tracking work for them.

I think we all technically know that our weight is just an arbitrary number on a device that doesn't mean that much, but it can still be difficult to let go of the anxiety and frustration that this number sometimes carries. It's easy to step on the scale and either feel proud when we see the number has decreased or hopeless when it hasn't. This is because we have this idea that the number on the scale equates to our self-worth. Rather than just suggesting that you don't let the number on the scale bother you, I want to delve deeper into how we can utilize the number on the scale as a measure of progress alongside other metrics, or how we can step away from the scale entirely -- and how to decide which option is best for us.

Of the adults who overeat unhealthy foods when stressed, 33% say they do it to distract themselves from the stress. The survey finds that these behaviors are higher in women, who are more likely to report unhealthy eating behaviors as a result of stress. The percentage of those skipping meals due to stress is also higher in women, in teen girls, and in millennials.  When referring to stress here, we’re not just talking about a hard day at work. Stress encompasses feeling lonely or emotional turmoil, and then also work stress, relationship stress or caretaking, etc. There’s nothing wrong with eating foods that are less nourishing sometimes, but it can become problematic -- to our health, to our relationship with food, to our trust around food --  if we consistently use junk food as the way to regulate our emotions.

The cycle of perpetual restriction can look like throwing away the cookies your friend just brought over because you know that if you have just one, you'll spiral into eating every sweet treat in the pantry. It can look like not even keeping those “scary” foods in the house because you've labeled yourself as someone with no control. It can also look like an entire inner dialogue of categorizing “good” foods and “forbidden” foods and promising ourselves we'll only eat “clean” while also ignoring the fact we've never succeeded at this game in the past.

Today’s blog post combines these two loves (and gives you some options for a Cinco de Mayo dinner that aren’t the typical hard-shelled tacos). These recipes come from a macro-friendly cookbook that I created, alongside a dear friend and former client, back in 2018. That was six whole years ago, yet the recipes remain favorites in our home.

There is quite a bit of misinformation behind the idea of intermittent fasting. Some sources claim that it is the ‘best’ way to pursue fat loss, others boast mental clarity, and some boldly imply that it is as simple as skipping breakfast and then getting abs.  The truth is that we all practice IF to some extent; when we sleep, we are fasting. This period of fasting is important for helping regulate blood lipids and blood pressure, reducing inflammation markers, and stimulating metabolism (all totally normal processes in our bodies). The claim that IF is a helpful fat loss strategy stems from these benefits, but doesn’t mean it’s the magic pill you’ve been looking for.

This is the creamy and cozy Indian favorite that you dream about with a few little tweaks to optimize the nutrient profile and make it both filling and delicious. It’s relatively quick and easy (just requires some time marinating, but that can be done overnight!) and leaves you with a delicious meal that is comforting, high in protein, and guaranteed to keep you full.