What’s In A Macro?

Knowing your macros is one of the keys to success with any health endeavour. “Macros” stands for macronutrients which are carbohydrates, proteins, and fats. They make up the calories in our food. Most foods are made up of multiple macronutrients.

By knowing the macronutrient breakdown of food, you also know how many calories it has!

For example: If something has 20 grams of carbs, it will have 80 calories because 20g x 4cal/gram = 80 calories

Tracking my macros helped me to understand that there are truly no good foods or bad foods. While it’s certainly beneficial for most of your calories to come from whole foods, there is most certainly still room for treasures in your life like FroYo and waffles 🙂

This is why learning about macros is powerful. It teaches you that you have the ability to include the foods that you love into your diet and still reach your goals. Balancing your macros can also help you to build muscle and lose fat, which will have you looking leaner and more defined.

Tracking macros is a strategy that allows you to gain better insight into the foods that you are eating. It is suitable for any diet, including vegetarianism, Mediterranean, and Paleo.

There is no “best” diet. I learned this the hard way. People are most successful when their approach to eating is sustainable and is something that they can adhere to long-term. In my opinion, if you can’t stick to your current diet long term, then it’s time to find a different approach.

Even if you can’t imagine tracking macros for the rest of your life, you will definitely use what you learn from tracking to make informed decisions about your food moving forward. It has helped me so much!

Eating Healthy While Traveling

Vacations are often the kryptonite to a healthy diet. You’re doing good, sticking to your meal plan, counting your calories, and…bam! You go on a trip away from home. Meals consist of grease and deep-fried everything, and you head home bloated and five-pounds heavier just in time to do a 3-day vegan cleanse to repent for your travel sins.

I know this feeling all too well, and I know how disgusting I feel even midway through my trips if this is what my diet has become.

Luckily, it doesn’t have to be this way.

Even though “calories don’t count” while on vacation (or on holidays, or on your birthday, or on your friends’ birthdays, etc.), it is possible to keep up with your daily health and make healthy dining choices on each and every trip. Here are some tips to keep your gut from falling into the toilet during your next vacation:

Plan Your Meals In Advance

This is the most important step to eating healthy while on a trip. My friends and I have always planned our trips around meals, and not necessarily healthy meals. We will select in advance where we want to eat dinner each evening, and then we plan our trip around those dinner destinations.

Since we are in the age of modern technology, this also means that you will have access to each restaurant’s dinner menu before you even leave the comfort of your house. This is important. Pull up the menu for each of your dinner destinations, and create a Note in your phone.

Take a few minutes to look through each menu, and select your meal of choice from that restaurant. Look for grilled options or “healthy selections”. Create combinations of food that promote gut health and heart health. If you fancy an adult beverage with your meals, select that now, too.

In your phone, type the name of the restaurant and your entire meal (beverage and all) underneath it. You can also add the prices.

Now, when you are in the moment, smelling those crispy fries in the air, you won’t decide to just say “screw it” and order the fries. You can pull up your Notes app, read off your order, and feel sweet relief in knowing that you are eating the best meal for you.

Bring Healthy Snacks And Meals In Your Luggage

This is the second-most-important priority in planning your trip’s meals. You’ve already planned out your dinners, but what about breakfast and lunch?

Look at what each day has in store for you, and bring snacks and/or meals to fill you up for those.

If you will be at a conference or in an environment where you can go to your room for lunches, ask in advance to have access to a refrigerator and a microwave, or bring amenities like a coffee pot or a rice maker. Bring healthy breakfast and lunch options to eat in your room. This keeps you from running off to the food court for each meal. Even most TV dinners are far healthier than the standard food court meal (and they are a lot cheaper, too).

If you will be on-the-go, bringing full meals isn’t an option. Instead, load up with healthy options like granola bars, sugar-free Jell-O, and homemade kale chips. Snack on these throughout the day, and that will prevent you from pigging out when you finally are able to grab lunch.

Making Healthy Drive-Thru Decisions

If you are on the go, a fast-food drive-thru will likely be a given, especially while on a road trip. Since drive-thru experiences are typically spontaneous, there is not a way to plan that meal in advance. However, there are still some methods to the madness to make the best out of the instant window.

Look at the menu for grilled chicken options. If you’re not one for chicken, look for lean beef. Whatever you select, it needs to be unbreaded and come with fresh veggies on the sandwich. Order this.

Most meals come with fries. Instead, order your grilled sandwich as an entree, and look for options like fresh fruit, a side salad, or granola to substitute for fries. Select a medium-sized beverage that is uncarbonated like water, lemonade, or unsweetened tea.

When you receive your meal, remove the top bun from your sandwich and throw it away (or feed it to some ducks or something). Eat your sandwich with only the bottom bun. This leaves just a small piece of bread, grilled protein, and fresh veggies…which is a helluva lot less calories than a normal fried meal contains.

Bottom Line: It’s Not Just For Travel

These tips are not just for your next vacation; they are great for everyday practice as well. Plan out your meals in advance, whether they are homemade or in a restaurant. Knowing what you plan to eat before it is time to eat helps to keep you on track for your goals.

Once you know your dinner (a.k.a. the major meal of the day), plan your breakfast and lunch around it. If you know that your boss is taking you to a company lunch, select your breakfast and dinner to complement that meal.

And should you find yourself in a fast-food drive-thru, start selecting the grilled options and remove the bun! And select fruits, veggies, or nuts instead of fries. Your body, your mind, and your spirit will all thank you for selecting healthy options for your everyday living, no matter where you dine.

Easily De-Seed Vegetables: Chile Peppers, Zucchini, and Cucumbers

Many yummy meals are made with fresh vegetables. These meals are not only delicious, but they are healthy for you, too! Nobody likes having pesky seeds in their food, but it can be aggravating to de-seed some of today’s most popular veggies.

We’ve noticed that many recipes call for chile peppers, zucchinis, and cucumbers. Here are the easiest ways to de-seed these three vegetables to get them onto your dinner plate faster than ever:

Chile Peppers

While bell peppers and banana peppers contain no true danger, handling hot peppers—such as chile peppers—can be a daunting task. Soaking your hands in their juices leads to a painful experience. As such, the safest way to de-seed a chile pepper is to first slice off its top.

Slide a teaspoon down into the chile pepper, and rotate it around several times to dislodge the seeds. Dump out the seeds, and then spin the spoon around again. Continue doing this until the chile pepper is emptied.

Now, rinse the chile pepper under running water for a few seconds, and you’ll be all set for cooking!


Zucchinis do not carry the same spicy juice risk as chile peppers provide, but de-seeding them can still be tedious. The quickest way to de-seed a zucchini is to slice off both ends of that zucchini. Next, slice the zucchini in half crosswise—that is, straight across the middle—to expose its core. This is where all of the seeds are located.

Now, stand one of the zucchini halves upright vertically on your cutting surface. Place your knife onto the left-hand side of the zucchini and slice downward. With the zucchini still standing upright, do this on the other three sides. You will be left with a rectangular-shaped piece of the zucchini core. This is where the seeds are located!

Throw this away.

Repeat this process with the other zucchini half. You now have eight long, curved strips of zucchini that are ready for chopping and cooking!


Cucumbers are the easiest of these three vegetables to de-seed. Start by scrubbing the cucumber under cold, running water.

Next, use a knife to slice the cucumber in half lengthwise. This will expose the cucumber’s seeds. You can now use a teaspoon to gingerly scoop out the seeded core of the cucumber.

Make sure to avoid scraping off the flesh, too…we want to eat that!

Proper Proportions For Your Meals

Wellness is 80% diet and 20% exercise. That wasn’t the first time you heard me say that, and it won’t be the last. What you put into your body is more important than what sort of exertion you get out of your body.

Even if you are eating a healthy about of calories with healthy portion sizes, things can still be skewered if the sizes of each meal portion are out of wack. If your plate consists of 50% mac ‘n’ cheese, 40% steak, and 10% kale…you are doing it wrong. “A” for effort, but still wrong.

Your meals should be made up of three categories: proteins, veggies, and carbs. Veggies are self-explanatory. Proteins consist of your meats, nuts, eggs, peanut butter, and even chocolate milk! Carbs (and remember…we want to focus on complex carbs, not simple carbs) are your fruits, cereals, and breads.

Let’s take a quick look at my personal recommendations on how to segment each onto your plate for each meal. Remember to drink 2 cups (16oz) of water before each meal, and you’ll be right on track to optimal wellness!


Your breakfast consists of an easy 50/50 split. Half of your plate should be proteins, while the other half should be carbs. Think oatmeal with fresh fruit. Eggs with pancakes. Bacon with an apple. Easy peasy.

These pancakes have only two ingredients: eggs and bananas! And, my god, are they delicious -drool-


Things start to get a tad trickier when it comes to lunch, as we are now adding veggies to the mix. Half of your lunch should consist of veggies of some sort. The other half of your lunch should be 25% carbs and 25% proteins.

To make this easier, I have several plastic containers that are split in 50%, 25%, 25% section. When I prepare my lunch for the following day, I place my veggies into the 50% section. My protein and my carb are then placed into the two smaller trays. This prevents me from over-indulging with my eyes and placing a higher amount of protein or carb than is needed.

Turkey burger and baked zucchini with squash!


The dinner recommendation is where people start to freak out…75% veggies and 25% protein. …Now, now, now, please put down your pitchforks. This is not as hard as it seems.

There are many food choices out there that count as veggies but can be eaten like protein or carbs. Some of my favourites include:

  • Cauliflower mashed potatoes
  • Zucchini noodles
  • Spaghetti squash noodles
  • Cauliflower rice
  • Black-eyed pea patties

These foods can all be found in the freezer section of your local supermarket, and they are quick and easy to make. They are also customizable!

Zoodles with boiled shrimp!

I love steaming cauliflower rice in the microwave and then pouring some Tikka Masala on top, or stirring in diced tomatoes and chiles. The Tikka Masala and tomatoes+chiles are both great additives to normal white rice, and they taste just as great in cauliflower rice.

Another great option is creating homemade pizza with a cauliflower crust instead of flour crust! Add whatever toppings you want; nothing is off limits. Just use that cauliflower crust, and you are set.

When you have a nice-sized helping of these camoflagued veggies on your dinner plate, it’s not so hard to hit that 75%, huh? 🙂

Ayyyy, It’s National “Hug A Newsperson Day”!!

All over the world, journalists are dedicated to providing you with accurate and timely news to inform you of the happenings of where you live, the next state over, or across the world. Journalists work hard, often long and varying hours to get the news to your lap (or text for your phone). Today is the day where we nationally recognize newspeople for all that they do…

It’s National Hug A Newsperson Day!

Are you a journalist? Give your team a hug! Do you work solo? Give yourself a hug! Hug, hug, hug!

There are thousands of journalists nationwide who cover everything and anything. Between the local newsperson giving you information about the events happening in your town, or the national correspondent keeping up with the White House and everyone in between, they’re all important. Without them, we wouldn’t know about everything going on around us.

Not only do journalists supply information to the public, but they also have an important role as a watchdog of sorts. Many things would otherwise go unnoticed without journalists and their passion. According to a 2016 study from the Pew Research Center, 75 percent of Americans believe that news organizations keep political leaders from doing “things that shouldn’t be done.”

This is especially true in today’s political climate, where shouts of “Fake News!” spout from Twitter fingers.

The lettering style of this image looks deliciously like the “Mocking Spongebob” meme, which was a dream find come true :’)

Despite the danger journalists face, they continue working regardless of the potential consequences. According to the Associative Press, from January 01st, 2018 to December 19th, 2018, 53 journalists were killed in “retaliation for their work.” The Associative Press (AP) also said that the imprisonment of journalists in foreign lands is on the rise.

Current journalists exist in a changing world due to the increase of technological advances and the ease of access of getting news on mobile phones and other small devices. As a result, they are continuously adapting to the advancing world around them to ensure that news is still out there, whether you choose to watch it on TV, read it on your phone, or pick up a copy of a newspaper.

Look for some huggers. You deserve it 🙂

April 04th is each year’s date to give a simple “Thank You” to the journalists who go above and beyond for coverage. Even if you can’t find a journalist to hug, extend a virtual thank you for all that they do.

Let’s show the newspeople around the world that they’re appreciated, that their hard work is being noticed, and that we care.