Gut Health Explained

What is happening behind the scenes (or in our intestines to be more exact) when we eat? There are SO many processes that occur - from digestion to absorption, to transfer and excretion, how do our bodies do it..and do it well?

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Danielle Gray
How to Make Healthy Choices While Eating Out

So how do you stick to the plan - but also eat out? This will look different for everyone and is directly associated with what and how often you eat out - if that’s fast food or sweet treats, these modifications might seem more drastic than the occasional Friday night date of dinner and movie. Everything can be modified and included in a healthy diet, but being aware and making an effort to swap out old habits for some alternatives can help to keep you on track and moving towards your goals!

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Danielle Gray
What Is Carb Counting?

Carb counting has been around for ages - for diet culture and medical nutrition therapy alike - but what does it really mean? And more importantly, why do it? Counting macros and monitoring micronutrients is important, but also living with some flexibility after establishing this baseline is essential for long term adherence to any program and to ensure that it works for both your lifestyle and your life! Balance is key and knowing all you can about what you are putting in your body - and how much - is essential in finding this balance and what works best for you!

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Danielle Gray
What Emotions Do You Associate With Food?

Emotions. We all have them, but how do our emotions impact what eat and how we feel about food? Taking a step back and focusing on not only how food fuels the body, but how our mind and emotions play a role in what we eat is important in creating a healthy balance - long term.

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Danielle Gray
Pre & Post Workout Fueling

The important message to grasp from this blog is that having fuel to perform your workout and to replenish the energy to used is vital for performance and recovery. Even if you have time for only a banana after a workout, that still provides your body with something to break down and start the repair and recovery process. Ideally, the window of opportunity is within 30 minutes of a workout and for a pre-workout snack having this 30 minutes - 1 hour beforehand is best. If you eat too close to a workout this can lead to intestinal distress - leaving you feeling rather uncomfortable as your body attempts to digest your food instead of pump blood to your working muscles.

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Danielle Gray
Breakfast or Snack Egg Bites!

When you’re on the go, but want a high protein, easy to eat breakfast out the door or snack midday, opt for these egg bites! Easy to make, try them out!

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes

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Danielle Gray
How To Hit Your Macros

With every new routine, trial and error are an integral part in finding what works best. Sometimes, finding out what doesn’t work is just as useful and valuable as finding out what does. Continuing from the brief introduction of Macronutrients and Micronutrients shared in a prior blog, this overview will further dive in to this area of nutrition in the real application of how to hit your macros!

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Danielle Gray
Super (Healthy) Snacks for the Super Bowl

Coming together with family and friends is special and can be fun and can fill your cup outside of healthy eating and exercise, but long term success is the integration of these factors into one - long term success is thinking about not just this Super Bowl but for many celebrations to come!

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Danielle Gray
How To Be Your Own Best Friend

It starts with giving yourself a break. A break for trying, failing, succeeding and overcoming. A break for being human and making mistakes. A break for helping others through their struggles as you go through your own. A break for pursuing your dreams. A break for changing your mind. A break for thinking about you and your health. A BREAK FOR YOU.

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Danielle Gray
Finding Balance

Sometimes the world of nutrition and health can be a little...confusing. Too many calories, too little...not enough of one thing and too much of another. How do you keep things straight? Listening to your body is KEY when making any changes to your lifestyle or health. Your body is providing you with the capacity to do work! You want to ensure that you are taking care if it the way it takes care of you every day.

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Danielle Gray
Healthy Snack Options On The Go

We all can find ourselves out and about and suddenly - we’ve missed lunch or are running low on energy. What’s the first thing we grab? Whatever is most convenient! (Well, maybe this is the most reasonable option, but we want to change the most convenient to the healthiest choice!).

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Danielle Gray
What Are Micro & Macronutrients?

You might be thinking after all of this time tracking and being aware of what you are putting in to your body as fuel, what exactly is a micronutrient and how much do I need of certain vitamins and minerals? Or maybe you have come across the thought of macronutrients and specific ratios in tracking and reaching your goals in terms of protein or other components of your meal plan. This blog will review the basics of what macro and micronutrients are and how they function in the body as well as the benefit they provide us in terms of long term health. You will receive further information on this topic in the VIP group - but for now, let's break down the basics.

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Danielle Gray
Healthy Substitutes for Traditional Holiday Meals

The tradition. The memories. The FOOD! The Holidays are filled with wonderful opportunities to gather and be around friends and family, but the Holidays can also be full of tempting foods that only come around once a year. But this year is different, you have set goals in mind and you are not afraid to show it! Right?..Right!

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Danielle Gray
Meal Planning: Tips, Tricks and Recipes

Finding recipes that you enjoy and that are packed full of wonderful nutrients (I’m talking about those fruits and veggies!) as well as incorporate a balance of protein, fat and carbohydrates will help support your goals in being active, having more energy and pursuing lifelong healthy lifestyle habits!

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Danielle Gray
Calorie Tracking vs. Calorie Awareness

You might be wondering by now, what is the purpose of tracking food every day? Why is this so important?

If you are finding yourself asking these questions, then let’s dive deeper in to the reasoning behind tracking and why becoming more aware of what you are eating plays such a large role in long term nutrition and health.

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Danielle Gray
Why Accountability Is Key

If you have struggled in the past with accountability, or “staying on track,” this is for you. We make decisions all day, every day - but it’s what we choose that puts us ahead or can set us back in terms of reaching our goals. So why is this analogy so simple, but actually making good choices so difficult? That’s where the TLAG team comes in. This group is not only to show your progress and post your success, but also show your support of other members working towards their own personal goals.

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Danielle Gray
Holiday Nutrition Tips

The holidays can be wonderful - full of family, festivities and enjoying time together with those you love, but the holidays can also present with challenges surrounding food, emotions and stress. Navigating the holidays can be tough when it comes to making healthy choices, but having a plan of action before leading in to the holidays can be an excellent way to ensure that you stay on track with your personal health related goals.

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Danielle Gray