The “What’s” and “When’s” of Eating

Understanding what to eat and when to eat it, is crucial for properly fueling your hard working body! Here’s a graphic that I often find myself referring back to for tips and quick reminders. Thought my eatsquat fam my benefit from it as well 🙂



Grab Breakfast!

Did you know…..?

Research shows that people who eat breakfast within an hour of waking up boost their metabolism and tend to consume fewer calories by the end of the day. That’s compared to an individual that skips breakfast with excuses such as, they aren’t hungry, they “don’t have enough time to eat breakfast”, or they skip breakfast with the idea of saving calories for later in the day to “lose weight”. Turns out skipping breakfast is an easy way to sabotage your diet.

I’m definitely a culprit of skipping breakfast. I tend to wait 2 hours or more to eat my “breakfast” and do often find myself hungrier and making poorer choices out of ravenous hunger! I’m working on breaking this bad habit.

Do you have this bad habit as well? What’s your reason?

Lets all focus on starting our mornings off right with a breakfast of approximately 250-350 calories. Breakfast should be a healthy combination of complex carbs, fiber, and protein.

Good choices to incorporate into your breakfast menu: (mix and combine some of these for the right amounts of nutrients and calories for yourself)

Whole wheat toast/English muffin
Peanut butter
Almond butter
Lean turkey/sausage patties
Cottage cheese
Protein shake
High fiber cereals

Mix and match your carbs with fiber and protein!

Have a Fabulous Tuesday!

Eat well 🙂

Eat Protein.

So you want to lose weight by burning fat and building muscle. You want a toned body and flat abs. I know that I want all the above! So how do we do this? Yes, exercise, but probably more important is eating right!

Calories: The first obvious thing we all know to do is reduce our caloric intake. Experts say you can figure out your suggested caloric intake for weight loss by multiplying your current body weight in pounds by 9-13. This will give you the amount of calories suggested for weight loss. Initially, you want to start by multiplying your weight by 13 and as weeks progress and weight loss begins, you should progress to multiplying your body weight by 12, 11, and so forth.

Now eat protein! Protein intake needs to be high when your goals are related to building lean muscle and sculpted abs. Protein helps you build muscle and stay full longer when creating your calorie deficits for fat loss. Nutrition experts suggest you consume 0.8 to 1.5 grams of protein per pound of body weight. So to calculate your suggested protein intake multiply your weight by 0.8 -1.5. This will give you the amount of grams of protein you should be shooting for daily. If you multiply your targeted grams of protein by 4, you get the number of your calories that will come from protein daily.

Example: 150 pound person:
calorie intake: 150 x 13= 1,950 calories

Protein intake: 150 x 0.8 = 120 grams of protein

Calories from protein: 120 x 4= 480 calories from protein daily.

This a list of some of MY favorite high protein sources:

Chicken breast
Peanut butter
Almond butter
Fat free Greek yogurt
1% fat cottage cheese
Whey protein powder
Flax seed
Egg whites

Hope this is helpful and inspires you to revamp your daily menu to increase your protein intake!

What are YOUR favorite sources of protein?

Happy Monday!

Cinco de Mayo Healthy-fied: Swaps for a Healthier Celebration


Cinco de Mayo is this Sunday and I know many people like to celebrate with Mexican inspired foods and cocktails. I know that’s how I’ll be spending my Sunday!

Here’s a few “healthier” swap ideas that you might want to consider for your celebration:

  • First, if home cooked Mexican food and homemade cocktails is an option, consider it! It’s a sure way to consume fewer calories!
  • Did you know that the average restaurant blended/frozen margarita is considerably higher in sugar and calories than a margarita on the rocks?
  • Know how to order a healthier margarita? Pass on the ones with sweet and sour mixes that are loaded with additional agave nectar. Ask your server, for tequila with triple sec, a splash of club soda, and limes 🙂
  • Chips and guacamole? Try sticking to salsa for fewer calories.
  • Steak? Try a leaner meat like chicken or fish (only if not battered and fried)
  • If you still choose steak, choose a meat that is grilled or roasted rather than cooked and marinated in a skillet with fats and oils. Grilled or roasted chicken or fish might still be even better if watching fat content and calories.
  • Beans? Make them whole black beans, not re-fried.
  • Rice? Maybe you can switch it out for grilled veggies or a salad.
  • Burrito? Chances are the tacos are a better option. Corn tortillas have fewer calories, and unlike burritos you probably won’t be stuffing your tacos with more carbs like the rice and beans traditionally put in a burrito. Or just get the burrito bowl?
  • Taquitos? Go with the tacos. Taquitos are fried and chances are you already ate the fried tortilla chips with salsa while waiting for your food to arrive.

Hope these swaps are helpful and inspire you to stay on track with your goals without even knowing it! Psychological games!

Have a beautiful Friday and FUN Cinco de Mayo!

Read What You Eat

I’m often surprised to find that my “healthy” snacks and foods aren’t truly as healthy as they are advertised to be on the front side of the package. It’s important to be able to look at a nutrition facts label and know what you are really consuming. I’m even more often surprised by how many people I know that don’t know what they are really looking at when glancing at the side label.

Reading and UNDERSTANDING nutrition facts is an important component of a healthy eating lifestyle. So here are a few of the most basic and important things I think you should know about reading your nutrition facts labels.


The first thing you want to check is serving size. Know how much you’re eating. So many items (i.e. your light progresso canned soup) are meant to be eaten as one meal, yet the nutrition facts label breaks it down to 2 servings. So just know, your soup isn’t 100 calories; it’s 200 for the entire 2 servings can.

The calories number tells you how much energy you are getting from the food. The calories from fat tells you how much of it is fat. You don’t want a large portion of your calories (energy) to be fat.

The nutrients that you want to limit or avoid are fats, cholesterol, and sodium. These increase your risk for obesity, heart disease, some cancers, and high blood pressure.

Daily Value %: this is a percentage that is broken down for you to calculate how much of your daily recommended intake you’re getting in one serving. However, these numbers are based on a healthy 2,000 calorie diet. And I know that most of us that count calories have daily calorie goals below 2,000.
Quick rule of thumb, 5% is low, 20% or more is high. Aim for high numbers on the good nutrients, and low numbers on the nutrients you should limit or avoid.

How to decipher the “healthy” slogan labels on the front of the package:

Made with whole grains: a lot of people know whole grains as the “good carbs” so they reach for the “made with whole grains” loaf in the bread aisle. However, did u know that this really means nothing, unless it’s 100% whole grain? “Made with…” simply tells you there’s some in there.

Hidden Sugar: corn syrup, high fructose corn syrup, and fruit juice concentrate are all forms of sugar in disguise on the ingredients list. Sometimes you see 2 or more of these on the list of ingredients, so combine them to really make note of how many of the ingredients are actually just processed sugars.

Made with real fruit: similar to “made with whole grains”, this doesn’t mean anything! Well at least it doesn’t mean that it’s a healthy, full of vitamins food item. Become familiar with how much of it really is fruit. Juice is one that always comes to mind for me on this one. Have you ever checked how much of your fruit juice is fruit vs sugar and water? Sadly, most juices only contain between 5-20 percent juice. Make note and maybe next time you will opt to pay the extra buck for the 100 percent juice to avoid all the processed sugary syrups.

I hope these basic tips and pointers are helpful! Maybe you learned a new thing or 2?