How to simplify your nutrition

Are you confused about nutrition? 

 Well then, this might be the best thing you read all day.  Today I will help you cut through the nutrition clutter with these simple principles.

It’s no secret nutrition is a vital part to being fit.

You need to eat correctly if you are looking to lose weight, gain weight, maintain, or perform at your best.

There are so many diets that we get caught in the crossfire of them telling you why their way of eating is better than the other person’s.

If you stick to a few key principles you can dial in your own nutrition to meet your fitness goals.

Calories in/calories out

We require energy  to move, think, and perform bodily functions.  Food is our fuel.  Depending on our activity level we all have a caloric range we need to hit just to maintain.  If we eat less than what is required to support activity we lose weight, we eat more we gain.  There are safe ranges to do both.  If we eat too little out body goes into starvation mode which doesn’t burn the desired fat.   If we eat  too​ much we risk obesity.

Calorie quality 

As we mentioned above how many calories you eat matters.  Now you can eat whatever you want and lose/gain weight.  But there is something to be said about where the calories come from.

We need to better our calories and future out what gives us the most bent for our buck.  Sure you can eat McDonald’s, but you should realize that in doing that it would cost a lot of calories and may be your only meal of the day.

I am a fan of getting more bang for your buck.  Eating things with less calories allows me to eat more meals to help me reach my caloric goals.  Fruits, veggies, and lean meats work great


Fats, carbohydrates, and protein are essential to provide energy and make tired and chemicals in our body.  We need all 3 to live. 


Our bodies are mostly water.  It makes up or blood, and if found in our muscles and organs.  

Many empty calories come from the like soda and juice.  Water had no calories making it a much better choice for Weight loss.

Things to avoid

Trans fats- these are mostly found in fried and processed foods.  This causes control to form in our blood which can lead to increased blood pressure and heart problems.

Saturated fat- We need some saturated fats.  But just a tiny bit.  This is often found in animal fat.

Processed carbs- there is nothing wrong with carbs in general.  They are our main fuel source.  But overly sugared processed carbs will cause us to put on weight and can lead to many health issues sutch as type II diabetes.

Let us know some nutrition outgunned you find helpful in the comments section below and be sure to follow us for weekly blog posts.


5 tips to help you stop eating out and start eating healthy

Proper nutrition is essential if you want to lose weight.  One of the biggest excuses people have for not eating right is the fact they don’t have time to cook a healthy meal.  Eating healthy doesn’t have to be time consuming with these 5 meal prep tips.

I get it.  I work two jobs, go to school, and play on a rugby team.


This leaves me waking up early and getting home late, with loads of homework and clients in between.  The last thing I want to do when I get home is cook.

It is very tempting to hit up Uber Eats or Grub Hub after a long day of work.  On top of that, many offices now order lunch for their employees to keep them at their desk.

But how often are those choices healthy?  Pizza, burgers, Chinese?

Even the “healthy” choices on the menu, we have no idea what it is cooked in so have no idea if they are actually healthy.

Eating out all the time, not only is unhealthy, but can get expensive.


I could be wrong but I don’t think you planned on losing weight by lightening your wallet.

Well with these 5 methods you can still eat healthy while keeping your wallets fat.

Crock Pot


I love the crock pot.  There is nothing better than coming home to a hearty, delicious and healthy meals like stews, pulled pork, wings, ribs and a variety of  soups.

All you  need to do is prep and season the food.  After that the crock pot does all the work.  The crock pot provides you with the freedom to cook your meal over night or while you are at work.

The crock pot provides for huge portions leaving plenty of leftovers to cover a couple days of lunch/dinner.

Mason Jar Salad

This is a great idea for lunches.  The mason jar is compact making it easy to grab and go.  Best part is everything is portioned out and the seal of the jar helps keep everything fresh.

Here are 18 different Mason Jar Salads to get you started

Overnight oats

Great way to  make an on the go breakfast.  Plain oats are not only filling, but full of fiber.

Simply prepare the night before and let it sit in the fridge overnight.  Wake up, grab a spoon and walk out the door!

Here are 50 Overnight Oat recipes to keep your breakfasts fresh

Shake it up

Shakes are a great way to make an easy on the go meal.  Shakes help blend many nutrients into one healthy and filling drink.

My mom has been making these for breakfast for at least 4 years now.

Her secret is to make a lot that way she has enough for the next day.  This makes it easy for her to grab and go on her way to work in the morning.

Here is a great recipe from Precision Nutrition

Be a microwave chef


You don’t have to be an Iron Chef in the kitchen.

My girlfriend always makes fun of me because when I cook I love using frozen vegetables and meat (like Trader Joe’s Chicken) to make delicious and healthy meals.

Obviously fresh veggies and meat are preferred but they can take a while to defrost, cut, seed, season and cook.

Frozen meat and veggies allow me to create healthy meals quickly.  All I need to do is heat them up in the microwave or stove top, combine them, season and have a delicious stir fry, or fajita meal ready to go in minutes.

At the end of the day  a lot of these methods involve you having leftovers.  If you make one serving think about making 3 or 4.  That way you have leftovers for days and all you have to do is heat it up for lunch or dinner.

Do you know any  methods to help eat healthy on a busy schedule?  We would love to hear from you.  Let us know in the comments section below.

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