Macronutrients – What are they, really?

While I love cooking, baking, and all things food, there’s a lot of science available on what foods and nutrients are best to fuel our fitness. So, I’m excited to finally be getting more of that info out there on my You Tube channel and this blog. Before I go into depth on some of the trendy topics out there in the fitness and nutrition space, I thought starting with the most basic info on macronutrients (often referred to as “macros”) would serve everyone best. This should lay a solid foundation for some videos and post coming this fall and winter, while helping you better understand the “why” behind some of the ingredients and recommendations with my recipes.

macronutrients for fitness

Macro-what?

There are three macronutrients – carbohydrate, fat and protein – and ALL are necessary to fuel your active body, even on rest days (or rest weeks). Cutting out any of these nutrients can lead to detrimental effects on the body, mind, and performance. They are the only nutrients that provide us with energy – otherwise known as calories – and as their name suggests, we need a lot of them!

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Honey Oat Pumpkin Muffins

Even if you’re team summer like me, you’ve got to admit that September is an acceptable time to start enjoying pumpkin. These lightly sweetened honey oat pumpkin muffins came together when I was attempting to upgrade an old recipe, and they certainly don’t disappoint. They’re Tim and Cooper approved, too (though, Tim of course requested I add chocolate chips next time around).

honey pumpkin muffins

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Prebiotics and Probiotics for Fitness and Health

When most people hear the term “gut health” they don’t typically associate it with fitness or energy, and rather assume it’s only about digestion. So here I’m covering the basics of how our gut plays a role in nearly all bodily functions, plus how to support it with prebiotics and probiotics!


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Balanced Back to School Lunches for Active Kids

It’s officially back to school for kids across America and for many, that means parents and kids are back at it packing food. While there’s nothing wrong with a good old PBJ, pretzels and banana, those options get old fast and variety is crucial to a healthful diet. So, I’m sharing some of my top balanced school lunches for active kids, packed with energy and nutrients to fuel your child’s busy lifestyle. Plus, they can all be made nut and peanut free as well as gluten-free! And no shame if you pack yourself the same lunch for work, too.Balanced School Lunches for Active Kids Continue reading

7 Realistic Steps to a Sustainable Kitchen

Thank you to Republic Services for sponsoring this post, and helping me provide content about supporting the earth. As always, all content and opinions are my own. 

A major factor in our family’s plant-forward lifestyle is the sustainability factor. In addition to choosing more plant-based foods and locally sourced products to reduce our footprint, we make many decisions on a daily basis related to keeping our environmental impact low. Still, this busy life raising a toddler involves plenty of convenience items – and we don’t have any guilt about it, and still consider ourselves to have a sustainable kitchen. There’s no use trying to be perfect or thinking that perfection is necessary to make a difference!

Sustainable Kitchen Tips

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10 Items for the College Athlete’s Dorm Room

I remember heading to college my freshman year. A huge mix of excitement and nervousness for what was to come. Not so much for classes, honestly, but more so for my new intense practice schedule as a swimmer.

I knew I had so much potential coming from a swim team that worked hard, but didn’t have as much time in the pool each week and had almost no weight room experience. Still, as I wondered how my body would handle the training adjustment, even as a nutrition student, the role of snacks and my eating schedule in adapting to these new stresses never crossed my mind.

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Small Batch Peach Crisp

I have to admit, peaches had never really been my thing. But, we are part of an amazing CSA share this year with a local farm, and of course we got a few peaches from three different varieties! When Cooper wasn’t even moderately interested in trying, I knew I’d have to get creative and then I remembered my apple crisp, and knew I could create another winner (without excessive leftovers) with this small batch honey peach crisp! I also realized I love white peaches, so that was cool, too.

healthy peach crisp recipe

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Sheet Pan Egg Nourish Bowl

Thanks to The Incredible Egg for sponsoring this post! As always I only align myself with food boards and brands that align with my philosophies. All scientific information is evidence-based and all opinions are my own.

eggs for dinner

Just like you, we’re busy. Tim and I are both working, raising a toddler, and trying to keep up with our love of fitness and travel, too. Sometimes we do a great job prepping food on the weekend, but more often we’re scrambling to come up with a meal that all three of us will like that won’t take an eternity to cook… or an eternity to clean up after. So, what has been making it on the plate at least once a week at dinner time over here? Dinner eggs, of course! My favorite way as of late? This sheet pan egg bowl. Continue reading

Hydrating Foods for Fitness

Since it’s the hottest month of the year, my next Fit Kitchen video is all about fluids and hydrating foods! {miss summer snacking?} Staying hydrated is crucial for your health. In the summer heat (hey, August!) it’s easy to lose excess fluid. Water is extremely important for many functions such as digestion, protecting tissues, spinal cord and joints, regulating body temperature, ensuring mental productivity and enabling maximum physical performance. Without enough water all of these functions can become compromised. Not consuming enough water can lead to cramping, headaches, fatigue, heat exhaustion, strokes, organ failure, and more

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4 Ingredient Chocolate Chip Mug Cookie

I’ve had this recipe ready for awhile, and national chocolate chip cookie day seemed fitting for me to finally post it!

When it comes to sweets, I’m a chocolate person. Most days a square or two of Alter Eco dark chocolate is what I’m craving, but sometimes I need melty chocolate to satisfy the craving. Cookie or brownie type of melty chocolate.

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