Should I be counting calories?
Probably not as it’s not realistic long-term but it depends person-to-person. However, it’s a good idea to measure your portions to determine the right serving sizes for each meal. Also, you can track your macronutrient intake (protein, carbs and fat) on websites like www.myfitnesspal.com or www.mynetdiary.com if you have specific dietary and/or body composition goals.

How much protein do I need every day?
Protein needs vary person to person depending on activity level, age and goals but most often people don’t eat enough protein, so the quick answer is MORE. Generally, we recommend women eat 1 palm sized portion of protein with every meal and for men, 2 palm sized portions with every meal (4 meals/day).

How much water should I drink per day?
You should aim for 0.5oz of filtered water per pound of body weight per day. For example, a 200 lb person would require 100oz of water daily.

How much sleep do I need per night?
Everyone is different but on average, people need 7-9 hours per night. Sleep is extremely important for a number of reasons. Regularly getting adequate sleep improves mood, energy, concentration, productivity, immune function and athletic performance.

What are the best ways to prep food?
The night before, cook all your food for the following day (just cook extras of what you’re having for dinner to eat throughout the following day, or on Sunday, cook all of your food for the upcoming week and put into glass storage containers.

Are there any protein bars that would be ok to have as a meal replacement?
Not as a meal replacement, no. There are some brands that are much better than your standard bar that would be okay for an emergency snack, if real food wasn’t an option like PaleoBar, Green Superfood or UniBar.

Are all artificial sweeteners terrible?
Pretty much. Aspartame, Splenda (Sucralose), Sweet’N Low (saccharin) and all artificial low-calorie sweeteners have been linked to increases in appetite and cravings for sugary and/or junk foods. the sweetness of these sweeteners may play tricks on the brain and cause you to overeat later on, increasing your overall caloric intake and doing the opposite of what you’re hoping to do by choosing “diet” products.

Note: Some argue that Stevia is an artificial sweetener because it must go though processing before consumption but we personally value it as a natural sweetener. Stevia is extracted from the leaves of the plant Stevia rebaudiana; it’s extremely sweet, calorie-free and no adverse effects have been found with consuming it.

What are examples of healthy fats?
Grass-fed, free-range, hormone free, wild caught, cage-free, humanely raised and organic animal products (meats eggs and fish). Fresh, raw and organic raw nuts, seeds and avocados. Extra-virgin olive oil, grass-fed butter, ghee, coconut oil and palm oil.

What’s so great about Coconut Oil?
The fatty acids found in coconut oil, medium-chain triglycerides (MCTs), are easier to metabolize, the body prefers to use them as energy rather than store them as fat and they contain Lauric Acid, a compound which a variety of helpful functions. It can act as antioxidant and has antiviral, antibiotic and antibacterial properties. Plus coconut oil taste great!

What are examples of unhealthy fats?
Highly processed fats, including refined/hydrogenated oils and nut butters because of their high content of inflammatory Omega-6s. Examples: canola, cotton seed, soy, sunflower or vegetable oil and hydrogenated peanut butter.
Note: The meat of animals that have been grain-fed and farmed is of a lesser quality than that of free-range grass-fed organic animals. Their meat is higher in certain nutrients and overall the animals are significantly leaner.

What is so bad about hydrogenated oils?
Hydrogenation is a process involving exposing products to high heat, pressure, hydrogen gas and a metal catalyst to prolong the product’s shelf life, which hardens oils at room temperate. These hydrogenated oils are known as trans fats, which have a significant association with heart disease. To avoid consuming trans fats/hydrogenated oils, check the nutrition label and avoid products that contain trans fats and/or have “hydrogenated” anywhere on the ingredient list. Choose raw nut butters (look for a layer of oil on top of the product) and healthy oils like coconut and extra-virgin olive oil.

Is red meat bad for you?
Absolutely NOT. The most common claims you’ve heard are false. It doesn’t rot in your colon, it doesn’t contain harmful saturated fats, it doesn’t cause heart disease, it doesn’t cause cancer, it isn’t bad for your bones and it doesn’t make you fat. Organic, free-range, grass-fed red meat is loaded with protein, healthy fat and nutrients (vitamins, minerals and antioxidants) that are valuable to one’s health.

What’s the difference between Grass-fed and Grain-fed Beef?
Grain-fed cows are typically born and raised in a factory setting, fed grain-based feed, and pumped full of antibiotics and hormones. Grass-fed, free-range cows eat a diet of grass and other edible plants, as they are able to roam freely. Grass-fed beef is higher in select nutrients than grain-fed beef including healthy Omega-3 fats, fatty acid CLA, Vitamin A and Vitamin E.

Should I take antibiotics?
Ideally, no. If you absolutely MUST take antibiotics, make sure to also supplement with probiotics during your antibiotic use and a little while after. It’s important to do so because using antibiotics can eliminate the beneficial bacteria in our gut, which supports yeast (Candida albicans) to grow. In the gut, Candida can encourage inflammation and may cause symptoms of IBS.