Wrapping up the high protein blog series today with 30g+ LUNCHES and DINNERS.
DOWNLOAD THAT HERE.
In case you missed the other parts ...
30g+ protein breakfasts
High Protein Snacks
And simultaneously on social media I've been posting high protein throw together or grab n go options ...
Breakfasts
Snacks
Lunches + Dinners
Why is protein so important? It's very common for people to come up short on protein and overdo the carbs and / or fat. While all 3 macros have their purpose and their place, our food supply and food culture is not an accurate representation of our needs in terms of a balanced and optimal way of eating. Look, while 400g carbohydrates and 50g of protein in one day might TASTE a lot better and light up our dopamine receptors, that imbalance sure as heck won't be allowing people to reach their health and body goals.
Protein helps us repair damaged cells, build muscle, keep our hormones and gut healthy and working for us, boosts metabolic rate, and helps us feel satisfied between meals so we're not crashing and snacking on whatever comes into sight.
If you've liked this series and are ready for customized nutrition, fitness, and health coaching to achieve your goals, CHECK OUT MY 1:1 COACHING PROGRAM here.
If you're not yet ready for 1:1 coaching (I know ... it's a commitment!) but would like a more targeted approach than these recipe collections, GRAB MY SPRING FAT LOSS MEAL PLAN. This plan isn't just high enough in protein, but I balanced the heck out of the entire thing (all the macros from meal to meal AND day to day) to provide you with the optimal amount of carbs - to fiber - to fat - to protein ratio for most people when boosting metabolism, losing excess body fat, and building muscle is the goal. You'll actually get 2 plans -- one plant-based and one omnivore -- and they both happen to be free of gluten and dairy.
This meal plan is the closest thing to group coaching that I'm offering this month as I have some big + exciting projects underway (that I think you're gonna LOVE!) and could not add a group coaching session to this month's calendar. So if you have summer body goals, screw that! ;-) How about forever body / health goals instead? GRAB THE PLAN and enjoy what happens when your blood sugar, hunger hormones, and metabolism begin to synch up the way they so desperately want to.
Until next time ....
XO,
Tara
High Protein Snack Ideas
Ya hungry?
I'm the person who tells you that you shouldn't be snacking too much. And I'm also the person who thinks a nicely placed and chosen snack can be the perfect way to keep hunger and cravings at bay and add a little extra nutrition.
So today I have another recipe collection for ya. These snack ideas all have at least 10g of protein per serving, less than 15g fat, less than 30g total carbs, and at least 5g fiber. They also all happen to be free of gluten and dairy. Some will satisfy my omnivore friends and some will make my plant-based peeps happy.
GIMME THE SNACK COLLECTION!!!!
Which will you try first? Oh, and if you're loving this high protein series I apparently started last week :-) you might also enjoy the Instagram version I'm doing simultaneously ... high protein grab n go or throw together options that don't require recipes. Check out the first of the IG series here: high protein snacks.
XO,
Tara
High Protein Breakfast Recipes
Do you get at least 20-30g of protein with each meal?
Many people have told me that breakfast (or their first meal of the day) seems to be the hardest to get in that amount. And yet, you could argue that it's the MOST important because it sets the tone for day, influences cravings or lack of cravings later in the day, and helps boost your metabolism and keep you satiated.
I put together this recipe collection in case you need some ideas. All of the recipes have at least 30g of protein (!) and are gluten-free. Some are omnivore and some are plant-based.
Hope you enjoy!
XO,
Tara
"But vacay and weekends always throw me off!"
You've spent so many years dieting on and off that by this point, weekends and vacays feel like a free-for-all or a miserable case of FOMO.
Ok, so maybe I'm exaggerating a little but I bet I'm not too far off, right?
But what would it feel like to never need to 'start over' again? How much would you be able to enjoy your company ... and your tacos ... if you weren't feeling guilty before you even got to the restaurant? What would you even think about afterwards if you weren't preoccupied with bloating and sluggishness?
With spring having just sprung here (YAY!), I know that usually means more social plans, getaways, or random Tuesday night take out on the deck will be going down. Here are 4 tips to help you feel like you have a plan going in that will keep you in the driver's seat, help you feel great, and make sure you never feel like you have to "start over" again.
Pick 1 tip and try it on for size. Or, mix n' match these depending on the plans. Food and drinks are meant to be enjoyed right alongside optimal health and don't-mind-if-I-do energy. ;-)
Which one are you gonna test drive first?
Happy Spring-ing,
Tara
"Do you eat before you workout?"
"Tara, do you eat before you workout?"
I got this excellent question recently on instagram. Here's my 1-minute video response. :-)
Everyone is different! Play around with meal timing around your workouts — or just in general — to find out what you feel best with.
For me, I used to feel awful working out while fasted. I also used to have PCOS, insulin resistance, and prediabetes. I was a metabolic mess!! So, feeling cr*ppy while working out fasted was one of the things that tipped me off to being “off”.
As I became healthier, more metabolically flexible, and more fat-adapted (no, I’m not keto), I started noticing I could do more and more intense exercise without fueling up first. Truth is, we all have sooooooo much fuel already on our bodies as stored body fat. Even if I’m lean, there’s no reason to “need” to eat before a workout.
Now, if tip top performance was the goal (a race, game, or competition), filling up my glycogen stores before said activity would give me a little bit of an edge. But in my daily strength training sessions, bike rides, runs, hikes, or HIIT ... it’s just not necessary.
Another important note: for the average person (not a pro / competitive athlete), protein timing isn’t nearly as important as people will have you believe. I don’t rush to get it in post-workout. I just make sure I get the amount of protein my body needs (about 80-105g per day) throughout the day in a variety of ways.
Second half of the video I’m showing you a pretty typical meal I break my overnight fast with.
Questions about protein, meal timing, metabolic flexibility, or ... whatever? Leave ‘em below!
XO,
Tara
P.S. Yes my lip is bleeding in this video. They were dry that day and happened to crack right before I shot this. Allllllll good. 😝 (You’d be surprised. People notice — and comment about — everything on social media! 🤣🤣).
What IS a portion of carbs? Protein? Fat?
Portion sizes can be confusing, right??
Even before you can implement balancing your meals and days with the right amount of portions that YOUR body needs to be at its best, you have to understand what a portion of each type of food actually IS.
I calculate customized portions for each of my clients based on many different factors. It's highly individualized and not a one-size-fits-all kinda thing AT ALL.
However, just starting to play around with being able to decipher portions is a great place to start! IN THIS VIDEO, I share 2 ways to do just that. One way for if you have a food label in front of you. And the other is for any other situation (home, restaurant, friend's house, vacation, etc.).
Did you find this helpful? I'd love to hear so I can consider that for future content. :-)
Happy day,
Tara
Are you eating enough protein at breakfast?
Protein needs at breakfast... are you hitting the target?
Check out this video from last week where I talk about exactly how much protein most of us need as a threshold to help build muscle, keep hunger and cravings at bay, and have sustained energy throughout the day.
This video was done live on Instagram the morning after the election here in the U.S., hence the pep talk up front. Regardless of where things are at when this email lands in your inbox (I pre-schedule these), please understand it's a principle that applies all of life. When we feel empowered by focusing on that which we CAN do, the things we don't have control over don't have strangle-hold. Do these other things (like an election) matter? OF COURSE they do! That's not what this is about. This is about moving forward with your life, your love, your purpose... no matter what.
XO,
Tara
P.S. Did you grab your copy of Smart Cookie: Healthified Holiday Dessert cookbook yet? It just came out on Friday and people are already making and loving the recipes! In case this is the first you're hearing about it, it's an e-cookbook (instant download) filled with 42 holiday dessert recipes ... all free of gluten, dairy, and refined sugar. Want to hear a little more about it? COME CHECK IT OUT.
Nutrition Plan vs. Meal Plan
Which one is better? Nutrition Plan or Meal Plan?
Well, it depends on how you define better.
I define better as something that is sustainable and allows you to live the lifestyle that makes you happy and makes you SHINE at the same time.
And if that's the case, then THIS VIDEO tells you exactly how I do it with my clients and why.
They each have their place, but by in large, nutrition plans that teach you to honor your body, your health, and a flexible / delicious lifestyle is the one I stand by.
Questions? Ready to learn more? Email me and let’s chat! Tara@TaraAllenHealth.com
XO,
Tara
Are the days of Intermittent Fasting over?
If you've skipped some of the headlines lately, you might think that's the case.
But wait! There's more! ;-)
CHECK OUT MY LATEST VIDEO BELOW where I talk about the study that has been referenced in every newspaper and magazine recently and what it tells us. I also share why intermittent fasting CAN be a tool for weight loss and why sometimes it's completely ineffective.
And if you're interested in more than weight loss / fat loss... if health + longevity is your jam (like it is mine), make sure you stay 'til the end where I talk about IF in the context of overall health and wellness.
Happy Fasting!
XO,
Tara
Nut-free healthy snacks for kids
Nut-free healthy snack ideas for kids...
...that also happen to be free of gluten + dairy!
SHARING TODAY a few of the snacks the kids have been having at school so far this year. They help fill them up without making their blood sugar spike and crash... so these are some good ideas for adults too. ;-)
Are you a snacker or prefer to stick to your 3 meals?
Happy Tuesday,
Tara
Hunger: Friend or Foe
Hunger: Friend or Foe?
Is hunger inherently bad? Does it mean we're in 'starvation mode'? Is it an emergency? Does it play a role in fat loss or longevity?
CHECK OUT THIS VIDEO where I chatted live all about hunger and how it might apply to your various health goals.
Questions? Feel free to leave a comment and I'll get back to you soon. :-)
XO,
Tara
What we're eating in quarantine: our healthy food plan
What are we eating during our quarantine?
Last week, on Wednesday, I recorded this video to show you a little peak into some of the healthy meals and snacks we have been relying on during this time in which we're trying to avoid stores and aiming to have more shelf-stable items on hand.
This video was recorded from my bathroom because.... #momlife ;-)
In a time in which we need to band together, share our most creative ideas, and stay connected through technology as we keep our distance for the safety of ourselves and others, I am opening up my email to all of you. Please shoot me a note at Tara@TaraAllenHealth.com if you have a question, need to vent, want to share something, or simply want to see if we can make each other laugh today.
I have been very actively posting on my social media channels during our quarantine. If you'd like access to daily home workouts (in my stories), food prep and recipes, or 'suddenly homeschooling while working from home' life, let's connect on instagram and facebook!
Stay well,
Tara
P.S. What's happened on social?
Note to Self
Toilet Paper Workout (yup, seriously)
Quarantine Lessons
Teaching you what I learned in Salsa Class: Step #1
Kids' Stool Workout
Rapid Weight Loss on Keto and Rapid
Rapid weight loss on a ketogenic diet (and rapid weight gain after?!?!)
You may have heard of a success story or two of a friend losing tons of weight when first beginning a ketogenic diet - something to the tune of 5, 10, or even 15 pounds in the first week or 2!
Have you also heard of anyone trying to come off of the keto diet? Likely they'd have complained to you about rapid weight gain at that point.
Check out my latest video (below) where I dive into the reasons for this rapid weight loss and weight gain...and share whether or not keto is key for fat loss.
Whether you choose to follow a specific nutrition plan or not, please know that anything that feels too restrictive...usually is! I'm here if you have any questions.
XO,
Tara
Sugar Cravings: 6 possible reasons and tips for each
Ever wonder where your SUGAR CRAVINGS come from?
Let me share the 6 most common reasons for them ... and, because that would be no fun to end it there... tips for dealing with each one.
Cool?
Check out my latest Workshop Wednesday video where I get into all the details on my instagram or facebook page. Couldn't upload the video this week...tech issues. But it's still hanging out on social if you prefer to watch and/or want more details.
1) Sugar rollercoaster. This is you if you have any blood sugar regulation issues such as PCOS, prediabetes, insulin resistance, or you just find yourself getting hangry often and not able to last too long between meals.
Tips: Reduce sugar and refined carbs (like most bread, crackers, chips, pastries, etc.). Make sure your meals are balanced with plenty of protein, healthy fat, fiber, and vegetables. This will help elongate your blood sugar curve and prevent so many spikes and crashes. Also, don't forget to incorporate regular resistance / strength training into your days. Challenging your muscles turns them into sponges to soak up sugar out of the blood (preventing the spikes) and utilize them as fuel. You are making more room for the sugar and carbs, essentially. You can use weights, resistance bands, machines, or simply your own body weight to exercise.
2) Lack of sleep. This interferes with hormones and hunger / cravings.
Tip: Prioritize both the amount AND the quality of your sleep. If you have young children at home that wake up in the middle of the night, make sure you are doing what you can...such as getting to bed earlier. More broken sleep is better than less.
3) Calories are too low. This could be your average being way too low and causing your body to scream for food by turning up your hunger and cravings...or, you're too low during the week and binging on the weekend. This is you if you think you 'hardly eat anything' but are not actually losing body fat. If you're not losing body fat, you are NOT in an energy deficit when days are averaged out.
Tip: You do not need to count calories, but you do need to know that calories count. If fat loss is a goal, you need a low-moderate energy deficit. Not enough of a deficit? You won't make progress. Too much of a deficit? You body's survival skills (including increasing your appetite and cravings) will kick in and take over.
4) Hormonal. Where are my menstruating women at? Have you ever craved sugar before that time of the month? I certainly have!
Tip: Allow yourself a smaller portion of a higher-quality treat, such as chocolate, if you'd like. Aim for no refined sugar or lower sugar options (such as very dark chocolate).
5) Habit. This is you if you want something sweet every night after dinner or every time you go to the movies, etc.
Tips: Swap the food for something else. Distract yourself. And delay your gratification by waiting at least 10 minutes between when your brain requests the treat and when you 'give in'. This will slowly start to train your brain that it won't always get what it wants, when it wants it. Sugar cravings begin to decrease over time as a result.
6) Mindset. You deserve a treat. You have been 'good'. You had a bad day. Does this language sound familiar?
Tip: It's all about perspective. Listen up. I think you DESERVE to reach your goals. I think you HAVE been good and you DO have bad days sometimes. Which is precisely why I think you owe it to yourself to go for your longer-term goals. Kind parenting isn't about giving into all of our kids' whims, right? We're looking out for their greater good. Same goes for YOU. Being kind to yourself includes certain discipline. Not severe restriction. Not obsessive thoughts. But discipline. Flip the script here.
I'd love to hear from you if you have sugar cravings....will you leave a comment below and let me know which of these 6 categories you fall under? I'm happy to help!
XO,
Tara
Eating healthy on-the-go
Eating healthy on-the-go...
We've all made those proclamations. We're going to make better choices when we're out for the day. Maybe we'll bring food with us. Or we'll just choose the 'healthiest' option available.
But then we slowly get confused by the choices, our food prep game goes quiet, and we're right back where we started.
In my latest Workshop Wednesday video (below), I spoke about eating health on-the-go. There are 3 tips that you've heard before (but are still valuable)...and one that you've likely never considered.
Short and sweet today. If you check out the video, drop a comment and let me know your thoughts!
XO,
Tara
Stop Counting Calories! 5 reasons why it's not the exact science that you think it is.
Are you counting calories? Tracking macros? Wondering why it's not working in the long-term?
Counting calories is way off from the exact science that so many people think it is. (More on that in a minute) But besides the inaccuracy, I urge my clients to consider the fact that mental wellness is a huuuuuuge part of overall wellness and anything that's going to make us feel defeated or put the focus outside of our bodies rather than tuning into our bodies is not going to be the best method for fat loss or any other health goals.
Today I'm sharing 5 specific ways in which calorie counting is flawed. Make sure you stay tuned until the end where I answer this question: "Tara, do YOU ever have your clients count calories?" The answer may surprise you.
I'd love to hear more about your history with counting calories or macros. Has it worked? Does it feel doable forever? Or would you like a better way to reach and sustain your goals? Hit 'reply' to this email and let me know!
XO,
Tara
P.S. While we're on calories, you do know healthified holiday desserts have no calories, right?! ;-) Did you know Smart Cookie, my brand-new e-cookbook with FORTY-TWO healthy dessert recipes (all are gluten-free and dairy-free as well) is available now and for a limited time during this holiday season?
Grab your copy right now! It's never too early to indulge when we're talking about wholesome ingredients and mouth-watering recipes.
And who doesn't need a Chocolate Chip Cookie Pie in their lives right about now?!
KETO benefits...without being in ketosis?
Have you heard of the keto diet?
The keto diet…or ketosis….or the ketogenic diet - they all refer to putting your body into a state of nutritional ketosis through consuming close to no carbohydrates (usually under about 20g or 30g per day).
It's very hot and trendy right now, but it's not a new concept. This type of eating has been around for a long time and used as treatments for things like epilepsy, other brain diseases, and some doctors even prescribe it for certain cancers.
But the main reason it's gained popularity recently is for it's potential to help people with weight loss. You may have even heard from a friend or family member that they "went keto" and lost a bunch of weight.
While I am not against the ketogenic diet for some people, some of the time, I am not a fan of it for most people, most of the time.
Watch (or listen to) my latest Workshop Wednesday video in which I dive into this topic. I was able to reverse my PCOS and insulin resistance holistically, but without going on a "keto" diet. In this video I share 4 ways I've been able to do this and how you can start to get many of the same health-promoting and weight loss benefits of the ketogenic diet without actually being in ketosis as well.
In good health,
Tara
P.S. If you’re ready to make your health a priority once and for all and would like to see if we’re a good fit to work together 1-on-1, feel free to sign up for a (free) 15-min. call during which we’ll chat about your goals. :-)
5 pillars every weight loss program needs to have (that no experts are talking about)
WHAT IF YOU ARE MOTIVATED TO MAKE A CHANGE, BUT NEED SOME GUIDANCE?!?
In another recent video, I cover the 5 pillars that need to be a part of every healthy + sustainable weight loss program. You don't ever have to pay me a dollar (and I'm gonna keep showing up for you for free anyway!) But, I do want to make sure if you're ready to finally lose the weight once and for all (or otherwise heal your body), that you're going about it with all angles covered. If not by me, then on your own or with help from someone else.
Many nutrition experts just address nutrition.
Fitness experts will tell you it's all in the workout plans.
Occasionally you'll find someone that covers both nutrition and fitness.
But if that was truly all you needed, you'd have accomplished it already, right?!
This is GOOD news! It's actually great news because it means YOU are not broken, but rather the approach you've tried in the past didn't actually get to the root cause of what is going on.
A truly effective coach or weight loss program will cover all of the following - in depth:
Mindset (emotional eating, creating new habits, etc.)
Mindful eating (slowing down, internal hunger cues)
Nutrition (including portions, meal timing, actual real-life recipes)
Fitness
Lifestyle (sleep and stress play a huge role in healthy weight loss)
A program that thorough is hard to come by. In fairness, I don't know other professionals that are trained in all those areas. So it makes sense. Scope of practice laws are in place to protect us!
If you are interested in hearing more about the 5 pillars…or if you've ever been curious about what it looks like to work 1-on-1 virtually (completely online) with me to make a health transformation, definitely check out the video!
If you are READY to make a change and would like to find out if we are a good fit for working together, you are welcome to schedule a (free) 15-minute call so we can chat about your goals and next steps.
In good health,
Tara
Weight loss and GOOGLE! Huh?!?!
What do Google and weight loss have to do with each other?
You many be thinking, "Nothing!" But hear me out. ;-)
In a recent video workshop, I talk about exactly this - both literally and metaphorically. It's worth the watch (or listen) if you have been feeling a lack of motivation or direction lately in your healthy / weight loss journey.
Come join me inside my FREE, private facebook group for women looking to lose weight in a healthy + sustainable way for more resources, recipes, and video trainings!
In good health,
Tara
3 steps to crush sugar cravings and lose excess body fat
Imagine a life with no cravings!
No, wait…imagine what would happen to your body and your health if the sugar cravings could finally go away!
While there are no magic pills to make such a thing happen, there are definite steps you can take. In my latest Workshop Wednesday video, I shared 3 steps that will get to the root cause of your cravings and help you lose excess body fat. Consider this your road map to start taking action and seeing results!
If you're finding these videos helpful, hop onto my email list to ensure that you don’t miss them! I share healthified + delicious recipes (is there any other way though?!?), workouts, wellness and weight loss video trainings, and new opportunities over there - weekly! And P.S. you’ll receive a super-awesome welcome gift right away when you join. ;-)
CHECK OUT THE (10-min.) VIDEO RIGHT HERE:
Talk soon,
Tara