June 19, 2017

Busting Nutrition Myths

There is no escaping the overwhelming amount of nutrition advice we are exposed to on a daily basis. Every magazine cover, tv show & website headline has a contradictory must do tip for achieving fat loss success. It’s confusing to say the least! All this miscellaneous info can make you feel like you are ALWAYS doing something wrong & if you can’t be perfect, why even bother? Let’s take a step back & bust through a few of the ever prevalent nutrition myths that you can official cross off your worry list: MYTH 1. You must eat every 2-3 hours to stoke your metabolism:  This approach may work for some but the basic science behind this recommendation has been dispelled. […]
June 15, 2017

Which Plan Is Right for You? Our Custom Meal Plans Versus Macros + Meals

One of the most frequently asked questions from prospective clients is which meal plan is right for me? We offer two main types of meal plans 1) DTFN custom and 2) Macros + Meals. And, ultimately, which plan you chose comes down to your goals and the level of support that you need to achieve them. First, let’s talk about our DTFN custom meal plans. Our custom meal plans tell you exactly what to eat (i.e. breakfast, lunch, dinner, snacks) in portions that align with your individual macronutrient goals. For example, your meal plan will tell you that your breakfast is 2 whole eggs with 1/2 a cup of rolled oats and 1/2 cup of sliced strawberries on top. Your coach will […]
June 12, 2017

Client Spotlight: Lyndsey

Last May, I graduated from nursing school—which is where I ended up eating everything in sight (and consuming a lot of alcohol) because I thought I could avoid doing anything school related if I were eating. The entire summer I complained about how none of my clothes fit, my butt was eating my bathing suit bottoms and had nothing to wear. Basically, I lived in gym clothes. One night at the end of the summer, I was complaining about how I looked and my boyfriend suggested I try the gym his sister goes to because she loves it. I immediately said “ummmm no, I’ve seen pictures of her gym and I can’t do that.” A few days later he told […]
June 7, 2017

Tips for Mindful Eating

Mindful eating is a great practice to begin as you start a new meal plan. It can help you learn to listen to the cues your body sends regarding your appetite. It will also allow you to enjoy your meals, while appreciating the great flavors and experiences brought by food. So, what is mindful eating? Mindful eating is focusing not only on what we eat, but also on how, when, why, and where we eat. Have you ever sat down in front of a TV and mindlessly ate an entire bag of popcorn or chips without realizing it? Instead, take a step back and allow yourself time to enjoy your meals and snacks, which can help with weight loss. Mindful […]
May 15, 2017

Designed to Fit Nutrition Coach: Emily Koch

I’m Emily. I am so glad to be part of DTFN! My passion for nutrition stems primarily from my LOVE of food. Although, I took a tortuous path before finally owning that passion. Although never officially diagnosed, I developed some disordered eating patterns in my adolescent years. I was a fat child and a fat teenager, and I desperately to be thin and attractive by social standards. I tried everything under the sun to lose weight. My hormones were totally strung out from years of calorie counting and endurance running. As an adult, I could not get pregnant, not even with medications and expert fertility advice. I was told over and over again that nothing was wrong with me. I […]
May 1, 2017

Nutrients for Athletes

While all nutrients are important, athletes should pay special attention to a few in particular related to muscle function, oxygen transport, and sleep.  Keeping an eye on these nutrients can help to keep you at peak performance! Protein = Muscle Repair and Growth Adequate protein intake is essential for muscle recovery and repair, especially for athletes that do weightlifting or other activities that cause a high level of muscle damage. The timing of your protein intake is also important. Consuming protein within a 1 hour window after exercise can help to jumpstart the recovery process and help your muscles replenish lost nutrients, like stored glucose for energy. Good sources of protein are meats, eggs, tofu, Greek yogurt, beans, edamame, and […]
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