We are all different therefore there isn’t a set number. Please refer to my “Nutrition Guide” under the “Guides” highlight where you will have access to a chart with a general protein intake depending on your weight and also how to figure out your macros depending on your fitness goals. In general you want to get 20-40 grams of protein at each meal (excluding snacks) but I always aim for 30g.

Organic foods are held to a higher standard. They must be produced using agricultural production practices that foster resource cycling, promote ecological balance, maintain and improve soil and water quality, minimize the use of synthetic materials, use natural pesticides rather than synthetic chemicals, and conserve biodiversity. This means that it is better for the environment and the food grown in organic soil holds more vitamins and minerals than non-organic foods. If organic produce is not available or not within your budget, refer to EWG's Dirty Dozen Guide so you are informed of what produce is best to buy organic and the produce that can safely be consumed as non-organic. Note that conventional produce is better for your health than GMO. TIP: Organic foods in my area are just $1-$2 more so I prioritize my money to be able to purchase mostly all organic.

As we continue to find balance in our life, the first step to building a better relationship with food and creating a strong metabolism is to break free from nutrition myths, fad diets, and diet culture. We are not in this journey to follow unrealistic calorie cuts or to cut out any food groups only to spend big money on processed food products with claims of magically eliminating all your problems. Your body is meant to heal and thrive with REAL foods not FAKE foods. When you understand on a foundational level how food and nutrients work in the body, you will see that you have the ability to grow and nourish your body properly. The best thing you can do is to invest in your own health, there are so many resources online and you always have me here. Big corporations design their food to get us addicted. There are food scientists who specialize in producing and studying the addictive nature that certain food compositions can have on the brain.

Through your fitness journey I don't want you to lose sight of your health. I see this all the time when people fall into "whatever' fits in their macros or calories. We are going to focus on real foods, eating nutritiously 80% and allowing yourself to relax for the remaining 20%. Yes, you can hit your weight goals by simply counting calories but you might not be fueling your body with nutritious foods - which give you energy, make you feel better, and you will obtain better results when it comes to muscle definition and toning. Conscious planning is an effective solution to this. When your nutrition is based on the 80/20 concept of having whole foods 80% of the time and including 20% other foods, this sense of balance is enough to satisfy your cravings. That's it! There are no complicated recipes, food plans, or endless lists of items that are off limits. Within these principles, you will never have to feel restricted and deprived again! The idea is to make room for those treats while mostly consuming nutritious, filling and satisfying foods.