- Does Slow and Steady Really Win the Race? What Science Says About Sustainable Weight Loss
- Red 40: Should You Really Be Worried About This Food Dye?
- Track or Not to Track? How to Know if You’re Eating Enough Protein
- How to Calculate Your Protein Requirements for Optimal Health
- I’m Not Calling You a Liar, But Don’t Lie to Me – The Truth About Calorie Reporting
Does Slow and Steady Really Win the Race? What Science Says About Sustainable Weight Loss
When it comes to sustainable weight loss, the classic mantra “slow and steady wins the race” has long been considered gospel. As a nutrition coach, I often advocate for small, sustainable changes to create lasting improvements in overall health. The thought has always been that gradual weight loss is not only more manageable but also…
Red 40: Should You Really Be Worried About This Food Dye?
Red 40, also known as Allura Red AC, seems to have become the latest nutritional “boogeyman.” From sugar to trans fats, salt, gluten, dairy, and artificial sweeteners, we’ve seen plenty of food villains come and go. So, is Red 40 just another passing trend, or is there more to it? Before we jump to conclusions…
Track or Not to Track? How to Know if You’re Eating Enough Protein
In <<THIS ARTICLE>>, we figured out daily protein needs—did you do your homework? Now that you’ve got a target, how do you know if you’re actually hitting it? Enter: Food Tracking Apps and Labels Using food tracking apps and reading labels can help you keep track of your protein intake throughout the day. But let’s…
How to Calculate Your Protein Requirements for Optimal Health
Recently, I had the pleasure of presenting 7 tips for building a healthy lifestyle to a group of wellness-minded women. We had some great discussions that went beyond the basics of nutrition, and one of the top topics was daily protein requirements. Surprisingly, many people aren’t meeting the RDA (Recommended Dietary Allowance) for protein, which…
I’m Not Calling You a Liar, But Don’t Lie to Me – The Truth About Calorie Reporting
That’s a Florence and the Machine lyric I like, but it also applies to a common issue in the world of health and fitness: people tend to lie—or rather, misreport—their calorie intake. And guess what? It’s not just you. It’s human nature. Why We “Lie” About Calories Tracking your daily calories can feel like a…
HOW WE WORK TOGETHER
Simple communication through an easy-to-use app. Access training plans, track progress, log meals, check-in, and send a message when needed! After setting our initial goals, we will check in each week to see what progress was made, what obstacles arose, and plan for the week ahead. Full support to implement your healthy lifestyle. In today’s…
Demystifying the Impact of Physical Activity on Cognitive Decline: Insights from Recent Research
I recently stumbled upon an intriguing research article that delves into the relationship between physical activity and cognitive decline. If you’re like me and always curious about how lifestyle choices can affect our well-being, this one’s for you! The Research Unveiled: [Link to the Pubmed Article] The study, titled “Physical Activity and Cognitive Decline: A…
Nutrition 101: Understanding the Basics for a Healthier You
Introduction Nutrition is the cornerstone of a healthy life. What we eat directly impacts our physical and mental well-being. Yet, with all the conflicting information out there, understanding the basics of nutrition can be a daunting task. In this blog, I’ll break it down into simple terms and provide you with the essential knowledge you…
Should Dairy Be a Part of My Diet?
June is National Milk Month! I wanted to use this opportunity to highlight some amazing benefits of having some delightful dairy. First, I will go there, let’s define what milk is. From Oxford Languages, milk is an opaque white fluid rich in fat and protein, secreted by female mammals for the nourishment of their young.…
5 Diet Mistakes & How to Avoid Them
You are following your diet and training hard, but the darn scale is not moving! What is the deal?!?!? This article will address 5 reasons why this may be going on and offer some solutions to address them. -Written by Jesse Dale. Complete Honesty By far this is the most common that I have seen…
Top 5 Protein Powders
My Top 5 Protein Powders worth purchasing because they taste great and have the most bang for the buck. Why have Protein Powder? Having protein powder readily available at home really comes in handy when looking out for overall health. Most people generally do not consume enough protein per day. With the rise of busy…
Guide to Behavioral Change
Behavioral Change can be hard to accomplish. Here is your guide to behavioral change! Have big goals? Failed to reach them in the past? Wondering where to just start? Start here: Identity What is your identity? Are you the type of person who can accomplish this the change you want to make? The best way…
Five Nutrition Trends That Need to be Left in 2019
There are a lot more than five nutrition trends that need to be left in 2019. But, here are Kelsey Girlie’s top 5 things that need to be left in 2019. Anything ‘Detox’ The first nutrition trend that needs to be left in 2019 is detoxing. Have a liver? Check. Have kidney’s? Check. You are…
Do your research.
A basic overview of understanding scientific research regarding nutrition studies. Here is a quick guide to understanding some research studies. When it comes to finding out what has been proven (or not dis-proven) in regards to healthy living, it may seem like there are conflicting studies out there. Do a Google search and you probably…
![The [un] Sexy Truth](https://kelseygirlie.com/wp-content/uploads/2020/02/5d574-failed-diet-again.png?w=800&h=600&crop=1)
The [un] Sexy Truth
The truth isn’t sexy. It’s tough to tell it sometimes, and tough to hear it a lot of times. Telling the truth in the nutrition and fitness industry is definitely NOT sexy, contrary to what you see when searching ‘fitness’ on social media sites. What is sexy? Yup! Shakes, detoxes, juices, supplements, the *new* thing…
Evidence-Based Practices: The Pro’s and Con’s
Why Evidence-Based over what’s popular? Evidence-Based Practice combines what has been studied by science and how that looks in real life. The evidence informs the practice, and then the practice is shaped by real-life experience. I’ve spent a long time on google searching for the “Ultimate Diet Hack”, the “Secret Sauce”, the “Magic Bullet”, the…
Top Nutrition Myths
Nutrition Myths: have you fallen prey? What does it mean to eat healthily? If you thought: Organic Gluten = bad Artificial sweeteners = cancer Vegetarian/Vegan Well, you may have fallen prey to these top nutrition myths and the fancy marketing companies do to make you believe these things. What does the EVIDENCE actually prove of…
How to Enjoy the PSL and Lose Weight.
Ahhhh, Fall. Where the pumpkin spice lattes (PSL) are rolling and the basic chick’s wardrobe consists of hoodies, puffy vests, and flannels. Pure pleasure breathing in the crisp fall air as the chances of wearing a bikini fade and we can now pair our favorite stretchy leggings with a nice denim jacket. I friggin love…
Diet Hacks: For the Basic Woman
Diet Hacks for the basic women. Me, that is me. I am a basic women and this list is what has worked for me when it comes to sticking to a weight loss diet. I confess, I am a serial dieter. Or should I say cereal dieter to make a punny? Both work in my…
Guaranteed Fat Loss Diet
A Guide to Guaranteed Fat Loss Diet What exactly should you eat for fat loss?🤷♀️ Well, this is where all those years of trying out fad fat loss diets only to crash and burn come in to play. You can safely rule out ‘diet rules’ that don’t work for you and are impossible to adhere…
Fat Loss Rules
Fat loss rules: 1) Calorie deficit. 😳 That’s it. Pretty simple. (Basic solution 😉) This can be achieved multiple ways. -➡️decrease amount of food (calories in) -⬅️increase activity (calories burned) -🔃combo of both 😁 In order to ensure fat loss, I’ve found that it helps to calculate daily caloric goal based on my needs and…
How to Calculate Macros
What are Macros? Macros = Macronutrients The big 3: 🥚Protein, 🍞carbohydrates, and 🥑fat. My preferred method is tracking calories by counting macros (in grams). You see, it’s pretty much the same thing because each gram has a set amount of calories. 1g Protein = 4 calories1g Carb = 4 calories1g Fat = 9 calories So…
How to Diet with Sanity
Dieting driving you crazy? Here is How to Diet with Sanity. Diet with Sanity #1 Keep your sanity by finding a meal plan that works, repeat. I’ve been eating the same basic meals lately. Nothing fancy. Its either [chicken+broccoli] [beef taco salad] [steak fajita salad] [grilled chicken salad] or [chicken tacos]. Mexican theme winning out…
Crash Diet. Get Fatter
I just weighed in at 159lbs. Down 8lbs in 2 weeks 🤩 DO NOT GET DISCOURAGED IF YOU ARE NOT EXPERIENCING THE SAME! ⤵️⤵️Let me explain something⤵️⤵️ 🤔Did you know your body likes to stay the same? Of course you do! That’s why its hard to lose weight, doi. 👌 Example: I was just doing…
4 Reasons Why You Can’t Lose Weight
Here are my Top 4 Reasons why you simply, can’t lose weight. Or so you think. This one might hurt a bit…. Top 4 reasons you aren’t getting the results you want: 1) You’re behaving like a moron Calories in vs calories out, right? ➡️ ⬅️ So, logically I’m going to eat like that chick…
Basically, Get enough protein.
For the most part, I chose healthy foods. I made the necessary swaps (low-fat, whole wheat, diet), inclusions (more veggies, protein every meal) and exclusions (egg yolks, pop, fruit juice). I still found myself struggling to get my body to cooperate, to look and feel how I wanted. It was confusing. Below is a sample…
Basic Body Solutions 