What's up with ultra-processed food?

With the health caucus In D.C. a couple of weeks ago and the petition of over 400,000 marched to Kellogg's asking for them to drop the artificial dyes / ingredients in MI last week, "ultra-processed" food seems to be on most people's minds lately.


And for great reason!


You might be asking, “What’s the big deal?” First off, let’s clarify what we mean by “ultra-processed.” The term refers to foods that have been significantly altered from their original form. These are often loaded with additives like sweeteners, preservatives, colorings, emulsifiers and flavor enhancers. Think of your favorite convenience foods: instant noodles, sugary cereals, middle aisle bread, frozen dinners, crackers with 25 ingredients.... They may taste good and be super convenient, but they come with a hidden cost. 



It's pretty wild that we as a society have gotten to the point where we often don't know what's in the food we eat. We'd never take a random pill from a stranger but when we aren't aware of what we're consuming, that's pretty much what we're doing!



Ultra-processed foods got a shout out or 2 in this poem I recently wrote and shared on Instagram.

Examples of Ultra-processed Foods:

• Most pre-made drinks and sodas

• Packaged snacks (think chips and cookies)

• Instant soups and noodles

• Processed meats (like hot dogs and deli meats)

• Ready-to-eat meals

• Many (not all) foods sold in boxes or bags -- check ingredients

• Most food items with more than 5 or 6 ingredients (exceptions? Sure! Example: If you find a pre-made tomato sauce with 10 ingredients and they're all ingredients you'd use if you were to make it yourself in your kitchen -- like tomatoes, veggies, olive oil, spices and herbs -- that would be considered more minimally processed)

Research shows that ultra-processed foods can contribute to a variety of health issues, including:

1. Weight Gain and Obesity: Ultra-processed foods are often high in calories and low in nutrients. They can lead to overeating because they’re engineered to be hyper-palatable—meaning they hit all the pleasure points in our brains. They're actually designed to hijack your hunger hormones and bypass your satiety signals. Not only that, but our body senses that we're still missing the nutrients that were missing / stripped from the ultra-processed foods so hunger and cravings stay high until that threshold has been met as well.
   

2. Metabolic Syndrome: This cluster of conditions (high blood pressure, high blood sugar, excess body fat around the waist, and maladaptive lipids / cholesterol) has been linked to diets high in ultra-processed foods.
   

3. Inflammation: Studies suggest that these foods can promote chronic inflammation in the body, which is a root cause and risk factor for many diseases.
   

4. Gut Health Issues: A diet high in ultra-processed foods can negatively impact gut microbiota and the integrity of the gut lining, potentially leading to digestive issues, affecting mental health, metabolic function and other health and body composition goals.

This is YOUR life. You don’t have to give up your favorite foods or throw away everything in your pantry. Instead, you might think about searching for a less processed alternative when you finish the containers / packages you currently have. If working within a tight budget, I find making some more food at home helps offset some of the additional cost of purchasing some higher quality convenient items. Example: maybe you swap your Ritz crackers for Mary's Gone Crackers (costs more) and take jam off next week's grocery list, making your own from some fruit and chia seeds you already have in your home (saves $).


Here are some simple swaps to help you transition to less processed versions while keeping things tasty and enjoyable:

1. Instead of Sugary Cereals: Try oatmeal with egg whites or protein powder mixed in and nuts or nut butter. You’ll get more fiber and nutrients without the sugar crash.

2. Instead of Packaged Snacks: Go for whole fruits with nuts or seeds, veggie sticks with hummus, or homemade popcorn seasoned with your favorite spices and an organic meat stick. They’re satisfying and nutritious.

3. Instead of Instant Noodles: Opt for lupini bean or lentil pasta or quinoa tossed with your favorite vegetables, protein source and a homemade sauce. It’s quick, easy, and way more wholesome.

4. Instead of Processed Meats: Choose fresh, lean proteins like chicken, fish, or legumes. They’re versatile and can be seasoned to fit any dish / cuisine.

5. Instead of Frozen Meals: Make a batch of your favorite dish (like chili or stir-fry) and freeze portions for busy days. You’ll know exactly what’s in it.
   
   

Bonus: These tips won't keep you tied to the kitchen and will likely also save you money as you make progress on your optimal health and body composition goals. Transitioning to less ultra-processed foods doesn’t have to be daunting. It’s all about making informed choices and enjoying the progress. 



Be creative about reducing ultra-processed foods in your life and ... enjoy the increased vibrancy!



XO,
Tara



P.S. If you need help achieving your health + body composition goals, there are two ways we can work together:

1) 1:1 coaching (spots are limited... fill out this application if you are ready to commit.

2) TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. Waitlist is open now for the January round.

What you don't (yet) know about fiber and fat loss

"I already know fiber is good for us, Tara!"

You know some (lots?) of the benefits of fiber but did you know it also helps to protect your brain and keep toxins out and improve fat burning potential?



Here's the long story boiled down to 6 bullet-pointed steps....

1. Fiber Intake:

• Soluble Fiber: When you consume fiber-rich foods, particularly soluble fiber found in foods like oats, legumes, fruits, and vegetables, this fiber travels through your digestive system largely undigested until it reaches the colon.

2. Microbiome Interaction:

• Fermentation: In the colon, the soluble fiber becomes food for the beneficial bacteria in your gut. These bacteria ferment the fiber, breaking it down and producing SCFAs (like butyrate, acetate and propionate)

3. Production of Short-Chain Fatty Acids (SCFAs):

• Role of SCFAs: SCFAs have several important roles:

  • Gut Health: Butyrate, for example, is a major energy source for the cells lining your colon and helps maintain a healthy gut barrier, preventing "leaky gut."

  • Anti-inflammatory Effects: SCFAs have been shown to reduce inflammation in the gut and throughout the body by modulating the immune system and inhibiting the production of pro-inflammatory cytokines.

  • Appetite Regulation: SCFAs also influence the release of hormones that help regulate appetite, like GLP-1 and PYY, which signal fullness and help reduce overall calorie intake.

4. Blood-Brain Barrier Protection:

• SCFAs and the Brain: Some SCFAs, particularly butyrate, can cross the blood-brain barrier, a protective shield that controls what substances can enter the brain from the bloodstream. Once in the brain, SCFAs help to reduce neuroinflammation (think: depression, anxiety, mood + behavioral disorders -- in adults and kids) by suppressing the activity of microglia (the brain’s immune cells), which can become overactive in response to toxins and inflammation.

• Strengthening the Barrier: By supporting a healthy blood-brain barrier, SCFAs help to keep harmful substances out of the brain, reducing the risk of neuroinflammatory conditions that can contribute to cognitive decline and mood disorders.

5. Reduced Toxins and Inflammation:

• Detoxification: A healthy gut lining supported by SCFAs prevents toxins from leaking into the bloodstream ("leaky gut"). This helps to reduce systemic inflammation—a common driver of many chronic diseases, including weight loss resistance and insulin resistance.

• Inflammation Control: By modulating the immune response and reducing the production of pro-inflammatory molecules, SCFAs play a crucial role in lowering overall body inflammation, which is closely linked to metabolic health.

6. Easier Fat Loss:

• Improved Metabolism: Reduced inflammation and a well-regulated immune system contribute to better insulin sensitivity and metabolic function, making it easier for the body to burn fat and use glucose efficiently.

• Appetite Control: With hormones like GLP-1 and PYY being regulated, you experience better appetite control, reducing the likelihood of overeating, which supports fat loss efforts.

• Energy Balance: SCFAs help to balance energy expenditure by influencing metabolic pathways, further promoting a healthy weight.

TL,DR: the pathway from fiber intake to fat loss involves a complex interaction between your diet, gut health, and overall metabolic function. By feeding your microbiome with the right fibers, you can boost the production of SCFAs, protect your brain, reduce toxins and inflammation, and ultimately make fat loss easier. It’s a holistic approach that ties together nutrition, gut health, and metabolic health in a way that’s supported by the latest science. This is PART of the reason we focus on balancing our meals / days with enough fiber here at Tara Allen Health. It's not just because of appetite regulation or being regular in the bathroom ... there's a whole lot more to the story when you consider our microbiome and what they produce, blood brain barrier and gut health and how those things impact metabolic health and fat loss potential.



A few of my favorite ways to ensure I'm getting at least 30g of fiber a day (women need at least 25g daily but even that is too low in my opinion):


1. Every meal must include 5-15g fiber (and not all meals can be 5, lol)
2. I think of protein + fiber as 2 main characters in my meals
3. 2 T basil seeds get me HALF (15g) of my fiber needs. I sneak them into all kinds of things (yogurt, cottage cheese bowls, basil seed pudding, smoothies, homemade jam...)
4. Lots of fruit, veggies, legumes, nuts, seeds
5. Smoothies always get fiber added: besides produce, something like chia, flax, hemp, acacia
6. When eating pasta, I make varieties that are high in both protein and fiber like this one -- which has 15g per serving
7. Ditto ... for rice (15g of fiber per serving)
7. Protein bars sometimes as snacks as long as they have ingredients I'm ok with, truly have a decent amount of protein and fiber (these are a fav. lately - with 10g of fiber per bar)



Go feed that microbiome!



XO,
Tara



P.S. The cart opens for the September round of TRANSFORM: Body + Mind --  my 28-day metabolism-boosting course -- in 3 weeks! If you're already on the waitlist, you'll be getting notified first about being able to join AND I'll be sending you a discount code at that time. Woo hoo! This will be the last round of 2024 and for those of you who will be participating, I cannot wait to hear all about how your life changes when you feel incredible, strong, vibrant and sexy as you achieve your health + body composition goals. We do things in a WILDLY different way than what's out there. We focus on getting to the root of mitochondrial / metabolic health, inflammation and oxidative stress. By doing this, we can improve the function of all of our cells / organs and increase daily fat-burning (rather than dieting down to rabbit portions). Get ready for WILDLY different results too. ;-)  Not on the waitlist yet? What are you waiting for?!?! 

Carb strategy for fat loss

Carbs are controversial.

"Cut them out to lose weight. But then that messes with your thyroid and doesn't that affect weight loss?"



Let's chat ...



Carbohydrates are 1 of the 3 macronutrients we eat (the other 2 being protein and fat). They are ALL important and all behave a bit differently in our body. 



Carbohydrates and fat are predominantly used up as fuel for energy. Whatever extra we take in that's not used up will be stored as fat. This is a GREAT thing as it allows us to then use up some of our storage to be able to sleep without having to wake up to eat, to go several hours between meals, and allowed our ancestors to go long periods of time without eating during a famine.



Protein can be used as fuel if absolutely necessary, but isn't what our body prefers to do and isn't what happens for the most part. Protein is mostly used as building blocks to MAKE things (like muscle, collagen in our skin, etc.).



So back to carbs. We don't have much storage capacity for carbs but nearly limitless storage capacity for fat (our fat cells can both multiply as well as increase in size, individually). When we take in carbs, it appears in our bloodstream as it makes its way to the places that need it. If we have adequate muscle mass and challenge our muscles frequently through something like strength training, we would have depleted some of the glycogen (carb storage) in them so some of the carbs we just onboarded will go there so our muscles are topped off and ready for our next workout. Our brain uses some 'carbs' for fuel. Fun fact: our brain actually uses up quite a lot of our total energy every day! Our liver can store some glycogen (stored carbs) too. If those places were already full -- maybe because we're sedentary or eat too many carbs for our needs -- or if we onboarded more than we had available storage space for, the rest will be stored as fat.



So, if fat loss is a goal, getting your carb strategy dialed in IS really important. You'll also want to make sure you have your fat and protein strategy dialed in. I believe this shouldn't come with obsessive macro or calorie tracking. I'm always thinking about mental health and lifestyle enjoyment as well as physical health and I hope you are too!



But today's note is about carbs so let's get back to it.



Since too many carbs is definitely not a good idea for someone with fat loss goals, then should you just cut out ALL carbs to super-charge results?



NO! Not if you ask me. And since you did ask me :-P ....


Cutting out all carbs might be a great idea for some people sometimes as it can be an important part of their medical treatment plan (epilepsy, brain injury, etc.), but even then it's often not a permanent solution. For MOST people MOST of the time, cutting out all carbs will move you further away from your goals in the long run.



Carbohydrate-rich foods are often full of vitamins, minerals, and phytonutrients ... many we know about but others that are sure to come out in the future. Meaning, there are probably lots of important nutrients we're getting through carb-rich foods that we aren't even aware of yet (so couldn't even think about just trying to replace in a supplement or something). Think: fruit, veggies, beans, certain fermented foods ...


Carbs taste great and most people who cut them out entirely end up feeling deprived and / or end up fearing them or losing control around them from time-to-time. We want a healthy relationship with food and our body.


Many carbohydrate foods are high in fiber, and that helps us to blunt the blood sugar spike, help us feel satiated, feed our microbiome, and aid in detoxification by keeping us more regular in the bathroom.


Going too low carb can inhibit thyroid function (making it harder to lose excess body fat), impact mood and interfere with sleep, due to the role it plays in certain neurotransmitter production.


If we don't consume carbs through our food, our body will convert some energy over to a form of carbs. So basically, no one ever actually goes without carbs. You either eat 'em or you make 'em.


And plus ... avocado toast is too tasty to be off the table!


So, how much is enough but not too much if your goal is fat loss (or "toning up")?


I recommend a baseline of 2 intentional carb servings per day for everyone. That means that's the floor. Start there. If you're very active, have a lot of muscle, are a man, are a tall woman, have hypothryoidism or elevated cortisol ... you will likely need to add at least another intentional carb serving. Maybe even more. Please note this is *highly* individualized! We're talking about fuel here. Some of you are 4-cylinder cars parked in your driveway all day. Some of you are gas-guzzlers drag racing almost all day. Wildly different gas budgets, right?? Similarly, carb intake needs will vary A LOT depending on your specific situation.



"What the heck is an intentional carb serving?"



I call them intentional carbs, well, intentionally. The reason is with this macro aware approach (rather than macro tracking), we're not thinking about your side of broccoli with dinner that had a couple of grams of carbs or your piece of cheese or handful of nuts that did too. When I say intentional carb serving, I mean you're sitting down to an actual serving of carbs. You're having a piece of bread, a piece of fruit, some beans and corn, a potato, a half a cup of pasta, etc. You can think of this as being about 25-35 grams of net carbohydrates at a sitting. Net carbs = total carbs minus fiber.


This allows us to get in enough of what we need but not too much all things considered (so the few carbs you're getting from the broccoli, cheese and nuts for example do add up and we WANT them to ... in addition to the intentional carb servings which will bring even more).


To avoid large blood sugar spikes (which is something to be mindful of if you have fat loss goals or even just health optimization goals), you're going to want to have these servings of intentional carbs inside of a meal that also has plenty of protein, fat and fiber. 


So in summary ... have the bun with the burger and veggies. But maybe save the fries to have with another meal. Or go for the fries and skip the bun instead. At least most of the time. ;-)


Need a new, fun, easy recipe to try out for Summer? This Peach & Jalapeno Guacamole is delicious and sure to be a crowd-pleaser! It has 15g fat per serving, 7g fiber and only 6g net carbs. Enjoy with a protein source (and intentional carbs if you'd like -- like your fav. crackers) and you have yourself a balanced meal!



XO,
Tara



P.S. If you haven't yet signed up for a previous round of TRANSFORM: Body + Mind, make sure you hop on the waitlist for the September round. We cover nutrition balance and fat loss in so much detail! Plus, waitlist peeps will be getting an email from me in the next week or 2 with a special offer. ;-)


P.P.S. If you need more targeted help, TRANSFORM: 1:1 might be a great option. It's for those who want max support, customization and / or who have health or body composition goals they're finding trickier to manage (chronic disease diagnosis, imbalances, lab work needs improvement, something just feels off, etc.) Spots are always super limited with 1-on-1 coaching as it is customized to your unique needs, goals, injuries, health history, and a very high touch program with tons of accountability baked in, but the good news is I have clients continually kicking butt and graduating out of their program (woo hoo!). So if you are interested in 1-on-1 coaching, hop on the interested list! I'll reach out and provide some insight about availability and potential timing as well as answer any questions you may have. :-)

Steal my breakfast idea!

If it ain't broke, why fix it?

Many moons ago, I was an oatmeal-for-breakfast kinda gal. I'd add some coconut oil, cinnamon, walnuts and blueberries. It was delicious! And unfortunately, it wasn't balanced well enough so when I found out I was unwell and had some work to do, I switched up my breakfast.



I share about my daily breakfast often up in my stories on instagram, posts, or with my clients who ask for ideas. A bunch of my clients now have the same breakfast and even lovingly refer to it as "The Tara Breakfast". Ha! But I don't think I've ever shared about it in a blog post?!



Ready for it?



I typically have 1 full egg plus 1 cup of egg whites scrambled in (olive) oil and topped with: spinach, sometimes other greens or microgreens / sprouts, real sauerkraut, sriracha and salsa.



This puts me right in the sweet spot of a balanced PFF meal with 38g or so of protein, fat (from oil and egg yolk), fiber (veggies), probiotic food (sauerkraut) and then the sriracha and salsa is really just for taste. Sometimes I'll add some leftover roasted veggies in too if I have that on hand or grab kale from the garden on the rare occasions that we run out of other greens.



This breakfast fuels me well with steady energy, keeps me full until lunch, and is low carb which means I typically eat my starchy carbs at other meals / snacks throughout the day to ensure I'm getting in a moderate amount there. The savory start to the day vs. sweet start to the day also plays a role in staving off sugar cravings.



If you want to make breakfast one of your intentional carb meals, you could always add some fruit or potatoes on the side or a slice of your favorite toast.



Oh, and this meal come together much faster than going to a drive thru. No one has time to be gourmet on a Wednesday morning, amiright?



So go on ... steal my weird but oh-so-good breakfast and tell me whatcha think!



Here's a recent reel during which I was making said breakfast in case you're a visual person.



XO,
Tara



P.S. Here are a couple of ways we can work together, if you need some help with your health + body composition goals:


1) Join the waitlist for the next round of TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course. The next round will be in January but stay tuned for an opportunity for early access like ... ahem ... a Black Friday deal or something. ;-)


2) TRANSFORM: 1:1 coaching is great for those who want a deeper dive, customization, who have unique situations or just know they need that accountability and hand-holding. Learn more here.

Putting together balanced, healthy meals for fat loss

I put a "Whatcha wanna talk about today?" question box up in my instagram stories last week.

Did you catch it? I like to do that sometimes because 1) it helps when I'm having a block in creativity and 2) I don't have to read minds when you actually tell me what you need my help with! Win win.




While I answered the questions up in stories there, this one question I decided to reserve for this newsletter so that I could really pull back the curtain and help in a better way than a 60-second story.



"Can you help us put together PFF meals?"




That was the question. My answer: yes! Let's do this.



If I've been visiting your inbox weekly for a while now, you know all about PFF + intentional carbs. Basically, what I find works best for most people most of the time is when all meals have appropriate amounts of protein, fat and fiber. Starchy carbs require a slightly different approach as not everyone thrives with them at every single meal. A sedentary person, for example, might find they do best with one PFF meal and 2 PFF + intentional carb meals per day.



We dive into this MUCH deeper in TRANSFORM: Body + Mind. Enrollment for the next round starts in a couple of weeks! I teach the science and give all the tools and guidance and then you get to decide how you want to eat, what you want to eat, how you want to move your body, etc. So while it isn't custom -- it's a group course -- I do teach about the variables and who might need more carbs and why, for example.



So let's say you get the whole PFF + intentional carb premise but you don't know how to actually make meals out of the various components? The optional meal plans and recipe collections in TRANSFORM: Body + Mind will be great resources for you! But I want to give you some help NOW and FOR FREE in case the course is just not in the cards for you right now.



If you're creating a PFF meal, pick 1 thing from each the protein, fat and fiber categories below. If it's a PFF + intentional carb meal, add a carb on top of that.



Here are a bunch of ideas for each category:


Protein
(One portion is 20-40g or about 4-5 oz of meat or fish)

• Chicken

• Turkey

• Beef

• Greek yogurt

• Cottage cheese

• Eqqs (1 full egg plus 1 cup egg whites)

• Salmon

• Shrimp

• Tuna

• Pork

• Deli meat

• Protein powder

• Edamame

• Tofu

• Tempeh

• Other meat or seafood

• 4 T nutritional yeast

Fat
(One portion is about 10g fat. Aim for 1-3 portions per meal, depending on goals)

• 1 T olive oil / avocado oil / coconut oil / butter / ghee / mayo

• 1 oz cheese

• 8-10 olives

• 1/4 cup nuts

• 2 T nut or seed butter

• 2 T seeds (chia, flax, hemp, sesame, pumpkin)

• 1/2 cup coconut milk

• 1-2 T heavy cream

• 1/2 medium avocado

Fiber
(One portion is at least 5g fiber)

• Spinach

• Arugula

• Lettuce

• Celery

• Carrots

• Cabbage

• Asparagus

• Brussels

• Broccoli

• Sprouts / microgreens

• Cauliflower

• Tomatoes

• Zucchini

• Mushrooms

• Onions

• Kale

• Bok choy

• Swiss chard

• Collard greens

• Green beans

• Cucumbers

• Bell peppers

• Other non-starchy veggies

• Acacia fiber

• 2 T chia / flax

Carbs
(One portion is 25-35g net carbs ... or about 1/2 - 3/4 cup -- cooked, if applicable. These options have fiber too! But they also count as an "intentional carb".)

• All fruit

• Beans

• Lentils

• Chickpea or lentil pasta

• Quinoa

• Corn

• Oatmeal

• Rice

• Peas

• Potatoes

• Sweet potatoes

• Beets

• Pumpkin

• Butternut squash

• High fiber crackers (like Mary's Gone Crackers)

• High fiber bread (1 slice)

Use this to comb through recipes or even take out and restaurant meals to make tweaks or make it really easy and just build your plate with this method. Hope you LOVE how you feel with more balanced, PFF-friendly meals!



XO,
Tara

Tips for sneaking in extra protein

Protein is magical.

It's pretty hard not to think so when you know about even SOME of the things it does:

• Most satiating macronutrient ... meaning, helps us feel full + satisfied between meals when we've had enough

• Helps reduce cravings

• Contributes to muscle growth and maintenance which is incredibly important for blood sugar control and metabolic rate.

• Requires more energy (calories) to digest than any other macronutrient -- meaning, you eat protein and you burn more calories simply by digesting said protein

• Helps us heal

• Improves skin, nails and hair

• Used as building blocks for many different biological "parts" and processes

So yeah ... pretty darn magical! Also pretty darn difficult to get in enough overall for the day or in each meal in this current day + age. Here are a few of my favorite tips and tricks that can help bridge the gaps and get you enough protein:

1. Get 30-40g protein with breakfast everyday, non-negotiable. This ensures you're off to a great start and can help manage hunger + cravings all day.

2. Bring a high quality protein bar with you in your bag or purse for an afternoon snack or a 'just in case' addition to an otherwise lower protein meal. I like Raw Rev Glo bars in creamy peanut butter and sea salt. I like the flavor but also that flavor has more protein and less sugar than their other flavors. I like that it has protein, fat and fiber but is super low in carbs (so I can always add whatever carb I want alongside). I am also impressed by their higher quality and short list of ingredients.

3. Consider grabbing an unflavored protein powder (like Truvani) to add to savory meals like soups, stews, dips, etc. This can turn a low protein vegetarian meal into one that now covers all bases.

4. Protein smoothies ... have another (maybe flavored this time?) protein powder like Truvani or your favorite whey protein to use in smoothies for a meal on-the-go. Make sure you have plenty of fat, fiber, add some fruit for intentional carbs, that protein and liquid and you've got the equivalent of a full meal in minutes. My suggestion: use more than 1 scoop! Most protein powders have about 20g per scoop. This is why I use 1.5 - 2 scoops usually. Such an easy way to get in 30-40g.

5. Bring a packet of collagen in your bag or purse to add to your coffee at the office.

6. Grab a meat stick to have alongside a meal to up the protein intake.

7. Add a cup of egg whites to your 1 scrambled egg to take that meal from 6g of protein to 32g.

8. Grab canned tuna, chicken, sardines for super-quick sources of protein.

9. If you're a vegan, consider that most plant protein is higher in carbs than protein (like beans, legumes). In order to get enough protein without overdoing the carbs and robbing from your metabolic health, you'll likely need to get some of your protein each day from something like (organic, sprouted) tofu and / or supplement using protein powders.

Here's a delicious soup recipe that has 20g protein as is with the bone broth. Feel free to add another source such as meat, seafood, tofu. If you don't eat bone broth (vegetarian), use veggie broth instead and definitely add another source of protein -- like unflavored protein powder.



Hope this helps you hit your protein needs for the day, you healthy rockstar, you!



XO,
Tara



P.S. If you're confused about how to balance your meals altogether or find that you're having trouble reaching or maintaining your goals on your own, TRANSFORM: Body + Mind -- my 28-day metabolism-boosting course -- is starting up again next month! Make sure you're on the waitlist.

How many carbs for weight loss / fat loss goals?

Carbs are controversial.

"Cut them out to lose weight. But then that messes with your thyroid and doesn't that affect weight loss?"



Let's chat ...



Carbohydrates are 1 of the 3 macronutrients we eat (the other 2 being protein and fat). They are ALL important and all behave a bit differently in our body. 



Carbohydrates and fat are predominantly used up as fuel for energy. Whatever extra we take in that's not used up will be stored as fat. This is a GREAT thing as it allows us to then use up some of our storage to be able to sleep without having to wake up to eat, to go several hours between meals, and allowed our ancestors to go long periods of time without eating during a famine.



Protein can be used as fuel if absolutely necessary, but isn't what our body prefers to do and isn't what happens for the most part. Protein is mostly used as building blocks to MAKE things (like muscle, collagen in our skin, etc.).



So back to carbs. We don't have much storage capacity for carbs but nearly limitless storage capacity for fat (our fat cells can both multiply as well as increase in size, individually). When we take in carbs, it appears in our bloodstream as it makes its way to the places that need it. If we have adequate muscle mass and challenge our muscles frequently through something like strength training, we would have depleted some of the glycogen (carb storage) in them so some of the carbs we just onboarded will go there so our muscles are topped off and ready for our next workout. Our brain uses some 'carbs' for fuel. Fun fact: our brain actually uses up quite a lot of our total energy every day! Our liver can store some glycogen (stored carbs) too. If those places were already full -- maybe because we're sedentary or eat too many carbs for our needs -- or if we onboarded more than we had available storage space for, the rest will be stored as fat.



So, if fat loss is a goal, getting your carb strategy dialed in IS really important. You'll also want to make sure you have your fat and protein strategy dialed in. I believe this shouldn't come with obsessive macro or calorie tracking. I'm always thinking about mental health and lifestyle enjoyment as well as physical health and I hope you are too!



But today's note is about carbs so let's get back to it.



Since too many carbs is definitely not a good idea for someone with fat loss goals, then should you just cut out ALL carbs to super-charge results?



NO! Not if you ask me. And since you did ask me :-P ....


Cutting out all carbs might be a great idea for some people sometimes as it can be an important part of their medical treatment plan (epilepsy, brain injury, etc.), but even then it's often not a permanent solution. For MOST people MOST of the time, cutting out all carbs will move you further away from your goals in the long run.



Carbohydrate-rich foods are often full of vitamins, minerals, and phytonutrients ... many we know about but others that are sure to come out in the future. Meaning, there are probably lots of important nutrients we're getting through carb-rich foods that we aren't even aware of yet (so couldn't even think about just trying to replace in a supplement or something). Think: fruit, veggies, beans, certain fermented foods ...


Carbs taste great and most people who cut them out entirely end up feeling deprived and / or end up fearing them or losing control around them from time-to-time. We want a healthy relationship with food and our body.


Many carbohydrate foods are high in fiber, and that helps us to blunt the blood sugar spike, help us feel satiated, feed our microbiome, and aid in detoxification by keeping us more regular in the bathroom.


Going too low carb can inhibit thyroid function (making it harder to lose excess body fat), impact mood and interfere with sleep, due to the role it plays in certain neurotransmitter production.


If we don't consume carbs through our food, our body will convert some energy over to a form of carbs. So basically, no one ever actually goes without carbs. You either eat 'em or you make 'em.


And plus ... avocado toast is too tasty to be off the table!


So, how much is enough but not too much if your goal is fat loss (or "toning up")?


I recommend a baseline of 2 intentional carb servings per day for everyone. That means that's the floor. Start there. If you're very active, have a lot of muscle, are a man, are a tall woman, have hypothryoidism or elevated cortisol ... you will likely need to add at least another intentional carb serving. Maybe even more. Please note this is *highly* individualized! We're talking about fuel here. Some of you are 4-cylinder cars parked in your driveway all day. Some of you are gas-guzzlers drag racing almost all day. Wildly different gas budgets, right?? Similarly, carb intake needs will vary A LOT depending on your specific situation.



"What the heck is an intentional carb serving?"



I call them intentional carbs, well, intentionally. The reason is with this macro aware approach (rather than macro tracking), we're not thinking about your side of broccoli with dinner that had a couple of grams of carbs or your piece of cheese or handful of nuts that did too. When I say intentional carb serving, I mean you're sitting down to an actual serving of carbs. You're having a piece of bread, a piece of fruit, some beans and corn, a potato, a half a cup of pasta, etc. You can think of this as being about 25-35 grams of net carbohydrates at a sitting. Net carbs = total carbs minus fiber.


To avoid blood sugar spikes (which is something to be mindful of if you have fat loss goals or even just health optimization goals), you're going to want to have these servings of intentional carbs inside of a meal that also has plenty of protein, fat and fiber. 


So in summary ... have the bun with the burger and veggies. But maybe save the fries to have with another meal. At least most of the time. ;-)



XO,
Tara



P.S. If you haven't yet signed up for a previous round of TRANSFORM: Body + Mind, make sure you hop on the waitlist for the September round. We cover nutrition balance and fat loss in so much detail! 


P.P.S. I told you I'd update you on TRANSFORM: 1:1, so here goes: it's ready and the first group will be onboarding the rest of THIS week! Spots are always super limited with 1-on-1 coaching as it is customized to your unique needs, goals, injuries, health history, and a very high touch program with tons of accountability baked in, but the good news is I have current clients who were already working with me who are continually graduating out of their program. So if you are interested in 1-on-1 coaching, hop on the interested list! I'll reach out and provide some insight about availability and potential timing as well as answer any questions you may have. :-)

Meal prepping tips + tricks

Meal prepping tips + tricks

Whether you're a block-off-every-Sunday-for-kitchen-time kinda person or of the can't-stand-meal-prepping-because-who-even-knows-what-you're-gonna-want-to-eat-tomorrow-night-nevermind-Thursday variety, I'm hoping some of these tips / tricks will help you make the whole feeding yourself and your family process go more smoothly.


Even though we talk about being able to eat out or order through Door Dash sometimes, the key to success in any health goal is that most of the food you eat is prepared by you or someone who loves you and knows how to balance meals for us to thrive. Batching your time in the kitchen can be a great way to actually spend less time cooking.


1) How's your storage container situation? Grab some more - preferably glass - if you'll need them. 

2) Plan to plan. Yeah, it's kinda like making a list of lists but it works. Pick a day and time each week that you'll write out your plan. It's a good habit to get into planning out your meals for the week, scheduling when you'll go grocery shopping or place an online order, and setting aside a couple of hours to pre-cook or chop whatever you can when possible. But first you need to actually sit down and do that. So, plan THAT!

3) Pair the kitchen time with something enjoyable. Save your fav. podcast for cooking time, cook with your family or a friend, or ask Alexa to turn up the 90s alternative or rap or pop or jazz ... whatever makes the time pass for you with a smile on your face. I know it's not always a Hallmark movie moment when you cook with your family, but you're building their skills and one day they will cook for you and you can sit on your butt. Maybe. Let's just pretend. :-P

4) Think about utilizing multiple appliances at once to be most efficient. Example: Protein muffins in the oven, soup on the stovetop, chicken or chili in your instant pot / slow cooker, and raw veggies and fruit to chop on the countertop.

5) When it makes sense, keep different meal components separate until serving. This allows you to mix n' match. Example: roasted veggies can be served with protein and rice for dinner one night, on a big salad for lunch the next day, and then inside an omelette for breakfast another day.

6) If it's a tried and true recipe (the whole fam loves it!), never make just 1 batch. Make 3 or 4 batches so you have leftovers PLUS extra to freeze for quick meals over the next couple of weeks.

7) Every little bit helps. As with everything, the all-or-nothing mentality does us no favors. So what, you don't have 2-3 hours to prep today? (Pshhhh! Who does???) Can you spend 10 minutes chopping up
some carrots to take with hummus for your afternoon snacks? Do it!

8) Wash / soak your produce in a mix of 90% water, 10% vinegar ... or a water + salt mix. Just doing that step will save you time while cooking during the week. Just save more mold-prone items (like berries) to be washed closer to consumption.

9) While you have the salt handy, soak apple slices in water + salt to keep from browning in your lunches or your kids' lunchboxes.


If you need a couple of recipes to prep this weekend, try these:


Protein-packed deviled eggs

Mushroom + Edamame Stir Fry



And if you are looking into meal delivery options, just know I'm constantly looking for ones that are PFF + intentional carb friendly but have yet to find any. Maybe you and I can partner up and make that happen?? Haha. But seriously ... there are a bunch of options that seem to use high quality ingredients (yay), but I haven't found ANY yet that are balanced in a way that'll make us feel amazing and crush our health, body, and longevity goals. HOWEVER, there are some ways around it. Example: I checked out a meal for a client this week from a company called Redefine. It was Take Out Chicken and Broccoli. If she removes half the rice (save for the next day) and adds a drizzle of olive oil or a few slices of avocado, it would be a great PFF + intentional carb meal. 



If you're super overwhelmed with where to even start with balancing meals, TRANSFORM: Body + Mind would be perfect for you. The next round starts in March and waitlist people will be getting a discount code.



Happy Tuesday,
Tara

Choosing a protein bar

It sure would be nice to be able to throw a bar into your purse for on-the-go, wouldn't it?

But how do you know you're picking one that isn't full of cr*p? And what if you want to make sure it's truly a protein bar that will help you reach your goals rather than a glorified candy bar?



Here are some of the biggies to think about when choosing a bar ...



1) Check the ingredients. If the list is longer than a CVS receipt or full of ingredients you've never heard of, put it back. Thankfully there are better options out there.


2) Does it really have enough protein? I'd argue that a bar with 5 or 6g of protein doesn't cut it for an adult-sized person. While this is a snack and not a whole meal, it should have at least 10g of protein, but preferably 12-15+.


3) Since blood sugar balance and satiety is important, making sure there's at least a little bit of fat in the bar is a good idea too. One with 5-10g would be ideal. In a perfect world, this fat isn't coming from industrial seed oils like sunflower, safflower, canola, etc., but just know with processed food it's pretty ubiquitous. I'd suggest trying to find one without but not beating yourself up if you end up consuming it every once in a while. What's most important is that you're eating mostly food you prepare at home so you know what ingredients are being used there. I have hope that more and more 'healthy' processed food companies will be swapping out those harmful oils for better versions (like coconut oil, avocado oil, olive oil) soon.


4) Is this really a candy bar? I dunno. Have many carbs are in it? The best way to determine this is by figuring out the net carbs. Take the total carbs and subtract out the fiber. What's left? Is this higher than the actual protein content of the bar? Then you, my friend, are holding a glorified candy bar. It might be delicious! And in a pinch, it might be needed. But it's not ideal for your health or body goals to be consuming that on a regular basis.


Here are some bars that stand out amongst its peers (I have no affiliation with any of these brands)...

• Rav Rev Glo Bar in Creamy PB Sea Salt (that flavor is yummy, but I mention it more b/c their other flavors are higher in sugar and lower in protein). This is one I almost always have on hand!

• Kirkland

• IQbar

Hope this helps!


XO,
Tara

Food / products I'm loving

10 food / products I love and use all the time...

These products have been on repeat for me so I figured I'd share in case you need them in your life too. Since I get paid NADA to talk about these, I get to share both the pros AND cons. And I'm about to. ;-)






1) Relyte. Full disclosure: This canister pictured was a free gift from the company (so sweet!), but I love it so much I will be a customer for sure. In fact, I have "order relyte" on my To Do list as we speak 'cause I'm running low. I use about 1/2 scoop - 1 scoop of this electrolyte powder most days spread out into a couple of my bottles of water if it's not a particularly sweaty day. I'll use 1-2 scoops spread out if it IS (like after the sauna). Our bodies are electric -- boogie woogie woogie woogie -- and require these minerals to hydrate optimally. Just because you're drinking a ton and peeing a ton does not mean you're hydrating optimally. It might just be mostly going through you! I love the taste of this one and the only downside for me is thata it requires more of a vigorous shake to get it to dissolve in the water than a few other brands I've tried. Worth it though!



2) Raw Rev glo bars have been a long time friend of mine, as you may know. Sure, it's processed, butt it's less processed than 95% of the other cr*p on the market with ingredients you can identify and a balance that's incredibly rare to find in a bar. Each one contains 15g protein, 14g fiber, 11g fat, and 3g net carbs. It's perfect for a quick afternoon snack or can be paired with some raw veggies, hummus, and an apple for a complete meal-on-the-go. I've done that countless times ... beach days alone with the kiddos require quick fuel!) Warning ... their other flavors are higher in sugar and lower in protein, so stick with Creamy Peanut Butter & Sea Salt if ya can.


3) GimMe Organic seaweed is great as a vegetable 'on the go' or as a side kick to a meal at home. They're salty, delicious, and high in iodine (great for me and my thyroid health as I used to be very low in iodine). Warning ... some of their products use inflammatory industrial seed oils like canola, sunflower, or safflower. They do now make the seaweed with olive oil or avocado oil, but you have to intentionally choose that one.


4) Organifi Glow is a fav. of mine and is finally back in stock (it's a seasonal thing). It's a powder to add to water, contains collagen precursors and tastes delicious! It's a very subtle taste, so it works well paired up with the Relyte electrolytes I mentioned above as a tasty and hydrating drink.


5) Athletic Greens. This is often mistaken as a protein powder (it's not) or a greens powder (that's only a tiny part of it). It's actually a multi-vitamin, multi-mineral, and probiotic in one. It's quite pricey and only available through a subscription, so definitely not a good option for everyone. For me personally, it condenses a lot of the supplements I was already taking, so it's actually saving me money. I mix one scoop in lemon water and drink it up usually right before my breakfast.


6) Simple Mills almond flour crackers. We LOVE these crackers. They are still mostly a carb, but contain less net carbs and more fiber and protein than most other crackers. Perfect for a snack, as part of a picnic-style lunch, or crumbled up and added to the top of soup or salads for some crunch.


7) Banza pizza crust. Just like the pasta (which we also consume frequently), this crust is made from chickpeas and is a lot higher in protein and fiber than most other crusts. The oil used is olive oil rather than industrial seeds oils (a rarity in pre-packaged food) and it tastes great! We usually add tomato sauce and toppings of choice for a fun, quick, and usually way too messy 'make your own pizza' night.


8) Cappellos sweet potato gnocchi. OMG ... YUM! My daughter requests this once a week lately and my taste buds are happy she does. These gnocchi are gluten and dairy free and make from almond flour. They're very high in carbs, so make sure you're aware of your portion sizes and keep yourself off of the blood sugar rollercoaster by not consuming too much of this at once ... enjoy alongside some other food like a big salad with protein. We like to add the cooked gnocchi to a super fast sauce we make of olive oil, rosemary, cinnamon, and sea salt. It's really perfect. 


9) Organifi Gold. This powder is full of adaptogens and anti-oxidants like turmeric and tastes delicious in some steamed milk as a 'golden milk latte. Enjoy it as a nightcap on a cold night or make ahead and put in the fridge for a delicious iced version the next day.


10) Truvani protein powder. (Not pictured b/c my recent order is currently lost in Milwaukee, apparently.) I can't speak to the taste because I've come to learn I'm not nearly as picky about the taste / texture of protein powders as many of you are. Haha! I have my things, but protein powder isn't one of 'em, I guess. But what I love most about this brand is that it's one of the cleanest plant-based powders out there. Just a few basic ingredients. Nothing artificial or extra. Gets the job done. 



What do all of these products have in common? THEY ARE EXPENSIVE! So I understand this list is not even applicable for many people, but even if 1 or 2 of these products pique your interest or fill a gap in your needs, then typing this out was worth it.



Hope you're having a great start to your week!



XO,
Tara

I don't like Hunger Games.

The movie never got me either (though in fairness, I don't think I ever gave it a chance). But I'm talking about the other hunger games. The thing we do when we leave the house with no plan and no food ... or maybe just some food for the kids and not enough for us? It can't be just me.



But I've smartened up in my old age ;-P and I bring or keep snacks stashed so that in a pinch, I can have a small snack or pair a few things together for a makeshift meal on the go, if need be.



I'm a bit needy in this department as I need:

• Gluten + dairy free

• No artificial dyes or flavors

• Ideally no industrial seed oils, though I do still eat these on occasion as I frown at the ingredient list

• Can't spike my blood sugar

• Needs to hold up well in my purse or car or beach bag or or or ....

Here are a few ideas that fit the bill. Try 'em out and we'll be snack stashing twinsies.






1) Protein bar. I like Raw Rev Glo bars in Creamy PB and Sea Salt. Yes, I like the taste but also that flavor of theirs has more protein and less sugar than their others. This one happens to have 15g protein, 11g fat, 14g fiber, and only 3g net carbs. Have it with a piece of fruit if you want the carbs too. There are some other good bars on the market, just depends on your needs. Unfortunately though, I'd give about 90% of them a failing grade for being full of cr*p or no more balanced than a candy bar. So be picky with these! Read the ingredient list. Check out the nutrition facts. It's not a protein bar if it has 25g carbs and 7g protein. As a protein bar, it should have at least 10-15g protein and that should be the predominant macronutrient. Unless you want a carb bar. That might have it's time and place too (like before a really intense workout). 


2) Chia or flax seeds and protein powder. I like these in smoothies best but in a pinch they can be thrown in some water or even your coffee with some fat like heavy cream, coconut oil, or MCT. These are fiber, fat, and a baby dose of protein. Better than grabbing Pringles at 7-11 and being hungry 20 minutes later.


3) Nut or a homemade trail mix. The best part about this is that you can save money by buying in bulk and customize to your likes and needs. Want the carbs? Add some dried fruit or dark chocolate chips. Just want the healthy fat, fiber, and little dose of protein? Throw some almonds, cashews, and walnuts in a bag and keep it pretty much WHEREVER as it's pretty darn potable.


4) Seaweed or kale chips. These double as a nice salt / crunch fix and can count as veggies / fiber / fat on the go. They won't fill you up much, so pair with the protein bar and you just bought yourself at least 2 hours of satiety so you can think more clearly about your next (hopefully bigger) meal options.


Hope these help during this soccer tournament, kids-have-the-busiest-calendars, work-is-keeping-me-on-my--toes time of year. ;-)



XO,
Tara

Takeout (GASP) tips + tricks ...

"I can order takeout and not feel gross the next day?"

Not only can you, but I encourage you to as a part of the process of healing your relationship with food and your body. Look, most of us get takeout at least occasionally. And it's not a problem ... unless we tell ourselves that it is.


You don't need to go all out. There will be other meals. There will be other takeout meals, too. So don't let your toddler brain tell you that if you're gonna order out, you might as well make it a double with a chocolate shake and enough leftover for tomorrow. It's just not that special.


Don't stress over calories. Sure, calories matter but when you turn your brain or phone into a calorie calculator, you'll find you start doing things like skipping the healthy fat or halving the protein -- all in the name of saving calories. But then what happens? You spike your blood sugar and never fully turn off your hunger. What goes up must come down, so your blood sugar crashes and you feel like absolute garbage (and hungry) as you comb through the pantry looking for more food after what feels like only minutes later. What I'm trying to say is, you'll likely end up consuming even more calories when you throw off your food balance to, ironically, save calories.


As per usual, you'll want to think about protein, fat, and fiber. And actually, probably just protein and fiber. There are little-to-no take out options that won't have more fat hidden than you realize. Fat and carbs are pretty much a guarantee with take out, even when it's not so obvious (sugar in all kinds of sauces and dressings, breading, oil-and-butter laden everything...).


Frequency matters. Do you get takeout once a year? Then just order whatever the heck you want and enjoy it! But if it's once a month or once a week, it's just another meal. Let's not sugarcoat it. No reason to see it as an all-out occasion worthy of tripping up how you feel or your goals.


Start with protein. Protein will help to fill you up and keep you satiated for longer. Be able to identify your protein source and build your meal around that. Vegans / vegetarian? If you're not ordering tofu or eggs, your protein source is probably actually a carb source that happens to have a decent amount of protein too (like lentils or beans). That's fine! But keep that in mind as you make your other choices. You already have a serving (or a few) of carbs right inside your protein source.


Be generous with the fiber. Best bet? Eat lots of veggies! This can mean getting a side salad, steamed veggies, roasted veggies, or a stir fry. These also help you to feel satisfied and will blunt your blood sugar spike. Perfecto!


Assume there's plenty of fat. When you're home, make sure you're getting enough fat in each meal. Fat is important and without enough, our hormones will be imbalanced, our skin will look dull, we will feel hungry often, and our blood sugar will be victim to bigger spikes and crashes. But as I mentioned above, fat is hidden in nearly EVERYthing in takeout. So this is a good time to make sure you're not adding too much extra by loading up on sauces, dressings, or fried foods just b/c it's there.


Be weary of carbs. Just like fat, carbs are hidden out of sight in most takeout options. Flour as a thickening agent, sugar in various forms, breadcrumbs, etc. are added into dishes that you'd never even dream of. If you really want something carb-heavy, go for it, but consider making a trade off. Order your burger and have just half the bun. Or have the bun but no fries. Or get your burrito, but skip the rice. Have a slice of pizza, but pass on the garlic knots this time.... and the 3 extra slices. Get the salad with chickpeas, but ask for no croutons. Ya feel me? Moderation. Unless this is the one and only time you're getting take out for the whole year, it's not actually a special occasion no matter how much your fun partying self wants it to be.



But the most important thing to keep in mind is that NONE OF THIS should feel like deprivation. You're a grown a** person. No one is telling you that you can't have something. If you skip it, it's because YOU decided that something else was more important to you in that moment. Maybe you don't want feel like cr*p tomorrow or bloated during sexy time tonight. Maybe you get takeout once a week and you understand that at that frequency, not having a strategy will possibly prevent you from reaching your goals that you're working so hard towards.



Oh, and also ... whatever you decide today can change next time. How freeing, right? You can have half the bun and no fries this time and also get to have the whole bun AND fries at some point in the future if you want to. Sometimes, just knowing nothing is permanent and that you're not on a "diet" can be enough to remove the unreasonable allure around these types of food. Sure, they taste good. But they are not so damn special that you should be losing your sanity over them! (Except Mexican. Mexican is really that good).



Hope you find these helpful!



XO,
Tara



P.S. If you haven't yet registered for my free, no pitch webinar, Mend Your Metabolism, that I'll be hosting on May 11th at 8 PM Eastern, sign up now! Spots are limited (my software has a max capacity number) and at the time I'm writing this, we're already 2/3 full!


I'll be discussing the problem with dieting, cravings, the things you think are healthy but are actually derailing you, and my top (specific) tips for boosting your metabolism right now.


No calorie counting.
No list of foods to avoid.
No B.S.

It'll be fun + laid back, so come expecting 'a chat with a friend' language and not 'stiff speaker language' (aka put your kiddos to bed first 'cause my passionate words might come out).

If you can't make it live but would like to receive the replay, you still need to register. Those are the folks who will be receiving the replay.

I'll see you there?

High Protein Lunches + Dinners

Wrapping up the high protein blog series today with 30g+ LUNCHES and DINNERS.


DOWNLOAD THAT HERE.




In case you missed the other parts ...

30g+ protein breakfasts

High Protein Snacks

And simultaneously on social media I've been posting high protein throw together or grab n go options ...

Breakfasts

Snacks

Lunches + Dinners



Why is protein so important? It's very common for people to come up short on protein and overdo the carbs and / or fat. While all 3 macros have their purpose and their place, our food supply and food culture is not an accurate representation of our needs in terms of a balanced and optimal way of eating. Look, while 400g carbohydrates and 50g of protein in one day might TASTE a lot better and light up our dopamine receptors, that imbalance sure as heck won't be allowing people to reach their health and body goals.



Protein helps us repair damaged cells, build muscle, keep our hormones and gut healthy and working for us, boosts metabolic rate, and helps us feel satisfied between meals so we're not crashing and snacking on whatever comes into sight.



If you've liked this series and are ready for customized nutrition, fitness, and health coaching to achieve your goals, CHECK OUT MY 1:1 COACHING PROGRAM here.



If you're not yet ready for 1:1 coaching (I know ... it's a commitment!) but would like a more targeted approach than these recipe collections, GRAB MY SPRING FAT LOSS MEAL PLAN. This plan isn't just high enough in protein, but I balanced the heck out of the entire thing (all the macros from meal to meal AND day to day) to provide you with the optimal amount of carbs - to fiber - to fat - to protein ratio for most people when boosting metabolism, losing excess body fat, and building muscle is the goal. You'll actually get 2 plans -- one plant-based and one omnivore -- and they both happen to be free of gluten and dairy.



This meal plan is the closest thing to group coaching that I'm offering this month as I have some big + exciting projects underway (that I think you're gonna LOVE!) and could not add a group coaching session to this month's calendar. So if you have summer body goals, screw that! ;-) How about forever body / health goals instead? GRAB THE PLAN and enjoy what happens when your blood sugar, hunger hormones, and metabolism begin to synch up the way they so desperately want to.



Until next time ....



XO,
Tara

High Protein Snack Ideas

Ya hungry?

I'm the person who tells you that you shouldn't be snacking too much. And I'm also the person who thinks a nicely placed and chosen snack can be the perfect way to keep hunger and cravings at bay and add a little extra nutrition.



So today I have another recipe collection for ya. These snack ideas all have at least 10g of protein per serving, less than 15g fat, less than 30g total carbs, and at least 5g fiber. They also all happen to be free of gluten and dairy. Some will satisfy my omnivore friends and some will make my plant-based peeps happy.

GIMME THE SNACK COLLECTION!!!!

Which will you try first? Oh, and if you're loving this high protein series I apparently started last week :-) you might also enjoy the Instagram version I'm doing simultaneously ... high protein grab n go or throw together options that don't require recipes. Check out the first of the IG series here: high protein snacks.

XO,
Tara

High Protein Breakfast Recipes

Do you get at least 20-30g of protein with each meal?

Many people have told me that breakfast (or their first meal of the day) seems to be the hardest to get in that amount. And yet, you could argue that it's the MOST important because it sets the tone for day, influences cravings or lack of cravings later in the day, and helps boost your metabolism and keep you satiated.



I put together this recipe collection in case you need some ideas. All of the recipes have at least 30g of protein (!) and are gluten-free. Some are omnivore and some are plant-based.



Hope you enjoy!



XO,
Tara

"But vacay and weekends always throw me off!"

You've spent so many years dieting on and off that by this point, weekends and vacays feel like a free-for-all or a miserable case of FOMO.

Ok, so maybe I'm exaggerating a little but I bet I'm not too far off, right?



But what would it feel like to never need to 'start over' again? How much would you be able to enjoy your company ... and your tacos ... if you weren't feeling guilty before you even got to the restaurant? What would you even think about afterwards if you weren't preoccupied with bloating and sluggishness?



With spring having just sprung here (YAY!), I know that usually means more social plans, getaways, or random Tuesday night take out on the deck will be going down. Here are 4 tips to help you feel like you have a plan going in that will keep you in the driver's seat, help you feel great, and make sure you never feel like you have to "start over" again.



Pick 1 tip and try it on for size. Or, mix n' match these depending on the plans. Food and drinks are meant to be enjoyed right alongside optimal health and don't-mind-if-I-do energy. ;-)



Which one are you gonna test drive first?



Happy Spring-ing,
Tara

"Do you eat before you workout?"

"Tara, do you eat before you workout?"

I got this excellent question recently on instagram. Here's my 1-minute video response. :-)



Everyone is different! Play around with meal timing around your workouts — or just in general — to find out what you feel best with.



For me, I used to feel awful working out while fasted. I also used to have PCOS, insulin resistance, and prediabetes. I was a metabolic mess!! So, feeling cr*ppy while working out fasted was one of the things that tipped me off to being “off”.



As I became healthier, more metabolically flexible, and more fat-adapted (no, I’m not keto), I started noticing I could do more and more intense exercise without fueling up first. Truth is, we all have sooooooo much fuel already on our bodies as stored body fat. Even if I’m lean, there’s no reason to “need” to eat before a workout.



Now, if tip top performance was the goal (a race, game, or competition), filling up my glycogen stores before said activity would give me a little bit of an edge. But in my daily strength training sessions, bike rides, runs, hikes, or HIIT ... it’s just not necessary.



Another important note: for the average person (not a pro / competitive athlete), protein timing isn’t nearly as important as people will have you believe. I don’t rush to get it in post-workout. I just make sure I get the amount of protein my body needs (about 80-105g per day) throughout the day in a variety of ways.



Second half of the video I’m showing you a pretty typical meal I break my overnight fast with.



Questions about protein, meal timing, metabolic flexibility, or ... whatever? Leave ‘em below!



XO,
Tara



P.S. Yes my lip is bleeding in this video. They were dry that day and happened to crack right before I shot this. Allllllll good. 😝 (You’d be surprised. People notice — and comment about — everything on social media! 🤣🤣).

What IS a portion of carbs? Protein? Fat?

Portion sizes can be confusing, right??

Even before you can implement balancing your meals and days with the right amount of portions that YOUR body needs to be at its best, you have to understand what a portion of each type of food actually IS.



I calculate customized portions for each of my clients based on many different factors. It's highly individualized and not a one-size-fits-all kinda thing AT ALL.



However, just starting to play around with being able to decipher portions is a great place to start! IN THIS VIDEO, I share 2 ways to do just that. One way for if you have a food label in front of you. And the other is for any other situation (home, restaurant, friend's house, vacation, etc.).



Did you find this helpful? I'd love to hear so I can consider that for future content. :-)



Happy day,
Tara

Are you eating enough protein at breakfast?

Protein needs at breakfast... are you hitting the target?

Check out this video from last week where I talk about exactly how much protein most of us need as a threshold to help build muscle, keep hunger and cravings at bay, and have sustained energy throughout the day.



This video was done live on Instagram the morning after the election here in the U.S., hence the pep talk up front. Regardless of where things are at when this email lands in your inbox (I pre-schedule these), please understand it's a principle that applies all of life. When we feel empowered by focusing on that which we CAN do, the things we don't have control over don't have strangle-hold. Do these other things (like an election) matter? OF COURSE they do! That's not what this is about. This is about moving forward with your life, your love, your purpose... no matter what.



XO,
Tara




P.S. Did you grab your copy of Smart Cookie: Healthified Holiday Dessert cookbook yet? It just came out on Friday and people are already making and loving the recipes! In case this is the first you're hearing about it, it's an e-cookbook (instant download) filled with 42 holiday dessert recipes ... all free of gluten, dairy, and refined sugar. Want to hear a little more about it? COME CHECK IT OUT.

Nutrition Plan vs. Meal Plan

Which one is better? Nutrition Plan or Meal Plan?

Well, it depends on how you define better.



I define better as something that is sustainable and allows you to live the lifestyle that makes you happy and makes you SHINE at the same time.



And if that's the case, then THIS VIDEO tells you exactly how I do it with my clients and why. 



They each have their place, but by in large, nutrition plans that teach you to honor your body, your health, and a flexible / delicious lifestyle is the one I stand by.



Questions? Ready to learn more? Email me and let’s chat! Tara@TaraAllenHealth.com



XO,
Tara