{"id":74288,"date":"2021-04-19T10:43:34","date_gmt":"2021-04-19T15:43:34","guid":{"rendered":"https:\/\/emilyfieldrd.com\/?p=74288"},"modified":"2021-05-26T16:18:20","modified_gmt":"2021-05-26T21:18:20","slug":"example-guide-to-a-serving-of-healthy-fat","status":"publish","type":"post","link":"https:\/\/emilyfieldrd.com\/blog\/example-guide-to-a-serving-of-healthy-fat\/","title":{"rendered":"example guide to a serving of healthy fat"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"74288\" class=\"elementor elementor-74288\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7780e25 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7780e25\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-eda6fc3\" data-id=\"eda6fc3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a56f5f9 elementor-arrows-position-inside elementor-pagination-position-outside elementor-widget elementor-widget-image-carousel\" data-id=\"a56f5f9\" data-element_type=\"widget\" data-settings=\"{&quot;navigation&quot;:&quot;both&quot;,&quot;autoplay&quot;:&quot;yes&quot;,&quot;pause_on_hover&quot;:&quot;yes&quot;,&quot;pause_on_interaction&quot;:&quot;yes&quot;,&quot;autoplay_speed&quot;:5000,&quot;infinite&quot;:&quot;yes&quot;,&quot;speed&quot;:500}\" data-widget_type=\"image-carousel.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-image-carousel-wrapper swiper\" role=\"region\" aria-roledescription=\"carousel\" aria-label=\"Image Carousel\" dir=\"ltr\">\n\t\t\t<div class=\"elementor-image-carousel swiper-wrapper\" aria-live=\"off\">\n\t\t\t\t\t\t\t\t<div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"1 of 3\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/emilyfieldrd.com\/wp-content\/uploads\/2021\/04\/1-5-300x300.png\" alt=\"1\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"2 of 3\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/emilyfieldrd.com\/wp-content\/uploads\/2021\/04\/2-5-300x300.png\" alt=\"2\" \/><\/figure><\/div><div class=\"swiper-slide\" role=\"group\" aria-roledescription=\"slide\" aria-label=\"3 of 3\"><figure class=\"swiper-slide-inner\"><img decoding=\"async\" class=\"swiper-slide-image\" src=\"https:\/\/emilyfieldrd.com\/wp-content\/uploads\/2021\/04\/3-3-300x300.png\" alt=\"3\" \/><\/figure><\/div>\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-prev\" role=\"button\" tabindex=\"0\">\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-left\"><\/i>\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-swiper-button elementor-swiper-button-next\" role=\"button\" tabindex=\"0\">\n\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"eicon-chevron-right\"><\/i>\t\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\t\t\t\t\t\t<div class=\"swiper-pagination\"><\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-61d7b28 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"61d7b28\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2097e07\" data-id=\"2097e07\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71815c6 elementor-widget elementor-widget-text-editor\" data-id=\"71815c6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Save this post for the next time you need a little inspiration and meal variety!\u2063<br \/>\u2063<br \/>Remember! You are in driver\u2019s seat of how you want to feel *right now* and in the short-term future with just a few adjustments to your meals. For me, adjusting fats and carbs can be entirely strategic:\u2063<\/p><p>&gt;&gt; It\u2019s a marathon day of appointments and errands so I know eating a fat-rich meal will energize and satisfy me for hours so I can avoid hangry and power through my day feeling great\u2063<br \/>\u2063<br \/>&gt;&gt; I might choose to stack my high fat meals earlier in the day because I have a hard workout planned in the evening and don\u2019t want to feel full or bogged down by slower digesting fat\u2063<br \/>\u2063<br \/>&gt;&gt; I wanna load up on healthy fats because it\u2019s a put-my-head-down-and-focus-on-brainy-work kinda morning and I can\u2019t be bothered with frequent snack breaks<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bc9a6be elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bc9a6be\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-29cc3e2\" data-id=\"29cc3e2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-a558b41\" data-id=\"a558b41\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d71db27 elementor-widget elementor-widget-heading\" data-id=\"d71db27\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">10-15 G HEALTHY FAT<\/h2>\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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-49079b8\" data-id=\"49079b8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3c44abc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c44abc\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e3ce70e\" data-id=\"e3ce70e\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-204051f elementor-widget elementor-widget-text-editor\" data-id=\"204051f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"_04xlpA direction-ltr align-center para-style-body\"><span class=\"JsGRdQ\">1 T extra virgin olive oil<\/span><\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 T avocado oil<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 T coconut oil<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 T MCT oil<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 T grass-fed butter or ghee<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">100 g black or green olives (1\/8 c)<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">20 g shredded coconut (1\/4 c)<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1\/4 cup full-fat coconut milk<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2-3 T coconut cream<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2-3 T heavy cream<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1\/4 cup full-fat sour cream<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">30-40 g cacao nibs<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 T avocado oil mayo<\/li><\/ul>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6a522d9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6a522d9\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-0239775\" data-id=\"0239775\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-ea58e85\" data-id=\"ea58e85\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b1930f4 elementor-widget elementor-widget-heading\" data-id=\"b1930f4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAT + PROTEIN<\/h2>\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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-41b4455\" data-id=\"41b4455\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0ad7913 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0ad7913\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0bd5d4c\" data-id=\"0bd5d4c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5cd5a8b elementor-widget elementor-widget-text-editor\" data-id=\"5cd5a8b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"_04xlpA direction-ltr align-center para-style-body\"><span class=\"JsGRdQ\">4 oz 85% beef<\/span> <span class=\"JsGRdQ\">| 16 f, 29 p<\/span><\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 oz 90% bison | 11 f, 24 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 oz beef roast | 10 f, 38 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 oz pork chop or loin | 12 f, 33 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 oz pork roast | 20 f, 30 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 oz salmon | 9 f, 28 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 oz chicken thigh | 15 f, 32 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">4 chicken wings | 25 f, 17 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2 whole large eggs | 10 f, 12 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2 slices thick cut bacon | 9 f, 8 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 oz shredded cheddar cheese | 9 f, 7 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 cup whole milk | 8 f, 8 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">1 cup whole milk greek yogurt | 10 f, 21 p<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2 T hulled hemp seeds | 10 f, 6 p<\/li><\/ul>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-66d5f58 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"66d5f58\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-2bf229a\" data-id=\"2bf229a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5c4cefd\" data-id=\"5c4cefd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-293cc9f elementor-widget elementor-widget-heading\" data-id=\"293cc9f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">FAT + FIBER<\/h2>\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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-8a8473f\" data-id=\"8a8473f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c6c3a0d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c6c3a0d\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-da5ebec\" data-id=\"da5ebec\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0307a63 elementor-widget elementor-widget-text-editor\" data-id=\"0307a63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li class=\"_04xlpA direction-ltr align-center para-style-body\"><span class=\"JsGRdQ\">2 T chia seeds | 6 fat, 3 f<\/span><\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2 T ground flax | 4 fat, 4 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">60 g avocado (1\/4 c) | 9 fat, 9 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2 T natural peanut butter | 16 fat, 3 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">2 T natural almond butter | 15 fat, 4 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">25 g almonds, raw | 13 fat, 3 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">25 g walnuts, raw | 16 fat, 2 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">25 g pecans, raw | 18 fat, 2 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">25 g pepitas, raw | 12 fat, 2 f<\/li><li class=\"_04xlpA direction-ltr align-center para-style-body\">25 g sunflower seeds, raw | 13 fat, 2 f<\/li><\/ul>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9255cb4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9255cb4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-875ca98\" data-id=\"875ca98\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-848779a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"848779a\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9afadf1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9afadf1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dc5cfac\" data-id=\"dc5cfac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9be397b elementor-widget elementor-widget-text-editor\" data-id=\"9be397b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>When you have a good grasp of which foods contain protein, fat and carbohydrates, you can confidently play with your meals and make your food work for you. \u2063<br \/>\u2063<br \/>It starts with posts like these and daily learning that comes through tracking your typical eats.<br \/>\u2063<br \/>Friendly PSA: depending on the diet, age, exercise habits, and location where the animal was raised you could see some variance in macro makeup of a meat, fish or poultry product. Posts like these are meant to be guides and not a substitute for tracking the food you\u2019ve got in front of you to the best of your abilities. \u2063<br \/>\u2063<br \/>It starts with an app that\u2019s known for it\u2019s accurate and extensive library. That\u2019s why I use and almost exclusively recommend <a href=\"https:\/\/cronometer.com\/\" target=\"_blank\" rel=\"noopener\">Cronometer<\/a>.<\/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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-72b250f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"72b250f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-2b6458a\" data-id=\"2b6458a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-fe52fdb\" data-id=\"fe52fdb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c800f35 elementor-widget elementor-widget-heading\" data-id=\"c800f35\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/emilyfieldrd.com\/macro-calculation\/\">need more help figuring out how to hit your macros? we can help!<\/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<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-a3827ee\" data-id=\"a3827ee\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e35079a elementor-align-center elementor-widget elementor-widget-button\" data-id=\"e35079a\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/emilyfieldrd.com\/macros-made-easy\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">check out my 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<div class=\"elementor-column elementor-col-25 elementor-top-column elementor-element elementor-element-c6fdb53\" data-id=\"c6fdb53\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>When you have a good grasp of which foods contain protein, fat and carbohydrates, you can confidently play with your meals to make your food work for you and your goals.<\/p>\n","protected":false},"author":1,"featured_media":74277,"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 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