{"id":71563,"date":"2020-09-07T09:58:48","date_gmt":"2020-09-07T14:58:48","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=71563"},"modified":"2021-05-26T14:47:12","modified_gmt":"2021-05-26T19:47:12","slug":"100-calories-two-ways","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/100-calories-two-ways\/","title":{"rendered":"100 calories two ways"},"content":{"rendered":"\t\t
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It takes me longer to open trail mix than it does for me to finish the contents.
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Can you relate?\u2063\u2063\u2063\u2063
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When I first started using a food scale to measure my food, I was shocked by how fast I blew past my fat targets for the day. Try… 11 AM? \u2063\u2063\u2063\u2063
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Between a few spoonfuls of almond butter stirred in my oatmeal, a handful (or 4) of trail mix at my desk, a couple tablespoons of oil based salad dressing – I was definitely overeating my needs. And I didn’t even notice! \u2063\u2063\u2063\u2063
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Fat macros typically come in small packages: nuts, seeds, animal fats, plant based oils, avocado, olives, coconut products – they don’t take up much room in your stomach but pack a big calorie punch. \u2063\u2063\u2063\u2063
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In just a couple weeks of tracking macros, I learned some key things about my typical eating habits. I was doing challenging strength training and choosing all the “right foods” but it wasn’t until I stopped being so heavy handed with the coconut cream in my coffee that I started to notice changes in by body. \u2063\u2063\u2063\u2063
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It’s about awareness. It always starts with awareness. Build awareness around your typical eating habits by tracking your current eats as accurately as you can – which might include a digital food scale. This is the VERY first step to tracking macros. \u2063\u2063\u2063\u2063
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My love for fat hasn’t changed, I just changed some of my eats to give my body what it needed:\u2063\u2063\u2063\u2063
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>> I traded extra guac at Chipotle for cilantro white rice.\u2063\u2063\u2063\u2063
>> I add whole food fats like olives, sunflower seeds or sliced almonds to my salads and choose a vinaigrette dressing instead of an oil-based one.\u2063\u2063\u2063
>> I swapped that trail mix for my own with popcorn, roasted chickpeas, chocolate and pecans. \u2063\u2063\u2063
>> I traded oat milk for coconut cream in my coffee. \u2063\u2063\u2063\u2063
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There are SO many options for trades and swaps when you finally learn what your body needs.\u2063\u2063\u2063
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Who remembers their first experience logging their typical eats?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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need more help figuring out how to hit your macros?<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\tclick here for the Macros Made Easy course<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Build awareness around your eating habits by tracking your current eats as accurately as you can. There are many options for swaps when you learn what your body needs.\u2063\u2063\u2063<\/p>\n","protected":false},"author":3,"featured_media":71453,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[151,143],"tags":[],"class_list":["post-71563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-and-or","category-pfc-balanced-eating"],"_links":{"self":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/71563"}],"collection":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/comments?post=71563"}],"version-history":[{"count":10,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/71563\/revisions"}],"predecessor-version":[{"id":74654,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/posts\/71563\/revisions\/74654"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media\/71453"}],"wp:attachment":[{"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/media?parent=71563"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/categories?post=71563"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/emilyfieldrd.com\/wp-json\/wp\/v2\/tags?post=71563"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}