HealthierU Webinar: Food Logging with Nicole Essink

Annalisa Davenport Author

01/30/2025 Added

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Assistant Director of Employee Wellness, Annalisa Davenport, will be joined by Nicole Essink from Farrell's Extreme Bodyshaping in a 45-minute discussion on Food Logging. To get in contact with Nicole, you can email her directly at nicoleessink@extremebodyshaping.com

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[00:00:00.000]I was like, I don't think I'm gonna be that good. All right, it is 1030. So thank you so much,
[00:00:04.880]everyone for joining us on our second healthier you webinar episode. Today, I am very excited to
[00:00:11.260]announce our special guest, Nicole, and I'm gonna let her do her full introduction kind of her whole
[00:00:17.020]spiel. But as noted in the title today, we will be talking all about food logging. So Nicole,
[00:00:22.940]why don't you go ahead and give us your grandiose bio? Sure. Yeah, my name is Nicole Essink. I
[00:00:29.780]own Farrell's Extreme Body Shaping here in Lincoln, along with my husband. We have two
[00:00:35.020]locations. We specialize in kickboxing and strength training with our 10-week programs.
[00:00:40.320]And so I've been doing that for six years here in Lincoln. And five years prior to that in Iowa,
[00:00:49.740]we had a location. So I've definitely been in the fitness space for a long time.
[00:00:54.700]I am also NASM certified as a personal trainer and a nutrition
[00:00:59.560]coach. And so that's just some knowledge that I've obtained throughout my kind of career
[00:01:06.680]as a gym owner. So that is basically my career in a nutshell.
[00:01:13.140]And maybe you want to go a little bit into kind of like what maybe got you motivated to get into
[00:01:18.500]this field? Yeah, I really don't know. Like, so this was a long time ago now. And so I actually
[00:01:25.680]started the program Farrell's Extreme Body Shaping.
[00:01:29.340]18 years ago, and my son was six months old. So I know you just had a baby. So it's kind of funny,
[00:01:35.160]like, kind of overlapping a little bit. But my son was six months, he's 18 now. So it was actually
[00:01:42.120]March of 2007, that I started. And just through that, the program is kind of progressive. So then
[00:01:52.640]I became a coach helping the new people as they came in, then I became an instructor through the
[00:01:57.940]program.
[00:01:59.120]The opportunity came up for me to I was a stay at home mom, the opportunity came up to manage the
[00:02:05.820]location, and then ownership became a possibility. So that's really it started as just like, I was a
[00:02:13.100]stay at home mom, and I really needed to get out of the house. And I did the program with my friends.
[00:02:17.780]And because stay at home mom was the hardest job I'd ever done. And I just needed my own identity
[00:02:24.580]for 45 minutes a day. And it just kind of snowballed into that.
[00:02:28.900]I just, it's something that I really enjoy doing. I did not grow up athletic or in sports at all.
[00:02:34.320]So, cause I'm not really competitive enough to be good in sports, but it wasn't until my late
[00:02:40.820]twenties that I realized that I was athletic, just not competitive enough. So then that's
[00:02:47.760]really what kind of just snowballed all of it. I think that's a very interesting twist too.
[00:02:53.800]Cause what I often hear is almost the opposite where people were very athletic growing up,
[00:02:58.840]and they were involved in sports and that kept them moving. And then after high school,
[00:03:02.940]possibly college things switched to them where they, they wanted that competition and that
[00:03:08.420]dropped for them. And then all of a sudden they had no desire to move their bodies. And so they
[00:03:12.920]were trying to re, you know, revision what their, what their fitness and wellness looked like
[00:03:17.620]without that piece of sport. So it's really interesting that it was, it was basically the
[00:03:21.480]opposite for you where you wanted nothing to do with competition. And when that world opened up
[00:03:25.800]to you that you're like, Oh, I can move my body and it not be competitive.
[00:03:28.780]Yeah. That's, that's really interesting. Yeah. Cause I actually did play soccer in high school,
[00:03:34.400]but, um, it was only because it had just started in our really small school and they needed bodies
[00:03:40.280]and I hated it and was terrible at it. And we went defeated for our toy. We never won a game
[00:03:47.580]in our entire high school, my entire high school career, which was one season of soccer. Um, so I
[00:03:53.460]did play, but I was not again, competitive at all. And I think that that like kind of
[00:03:58.720]turned that part off for me for a while. And then, like I said, once I got into doing it just
[00:04:04.800]for fun, I've also done, um, four full marathons. I've done probably over 30 half marathons. I've
[00:04:13.060]done Olympic triathlon. So it's like all just kind of created this love of movement and fitness
[00:04:19.780]in a world that was like kind of foreign to me when I first started.
[00:04:23.700]Yeah. And I think this is just incredible. Cause again, learning about how different people got
[00:04:28.660]this field, kind of got into this world is impressive in one sense. It's also, it's great
[00:04:33.440]because the more stories we share, the more different viewpoints of fitness and wellness,
[00:04:37.560]we showcase through our webinar series and just in general within the programming, it's helpful
[00:04:42.160]because you might, you know, click in with someone who same thing, didn't have a comp,
[00:04:46.480]didn't have that drive of competition, really didn't have a great connection with sports in
[00:04:50.700]high school, but are now kind of looking into getting into the field. And the question is,
[00:04:54.500]if I'm not competitive, if I wasn't an athlete growing up, is there space for
[00:04:58.600]me? And the answer is absolutely. And so that's great to know. All right. So keeping on to our
[00:05:05.340]topic here on food logging. So on a very basic level, like really introduction level, what is
[00:05:11.040]food logging? What's the purpose of it? You know, why would someone do it?
[00:05:14.260]Yeah. So food logging is like food logging to your body composition goals, which
[00:05:20.820]can be many different goals for either body composition or athletic
[00:05:28.540]performance. So there's multiple reasons why someone would choose to log their
[00:05:33.460]food and it's part of their health journey. It could be to lose body fat. It
[00:05:38.740]could be to gain muscle. Again, it could be to make sure that you're getting the
[00:05:42.280]right balance of protein and carbs if you're an endurance athlete. So there's a
[00:05:46.620]lot of reasons why food logging is an important tool. The basic thought process
[00:05:53.500]of food logging is it's just like what you would do if you had a goal to save
[00:05:58.480]a certain amount of money and amount of time. You would create a budget for
[00:06:02.340]yourself and then theoretically you stick to that budget. You're going to hit
[00:06:06.320]that goal. But if you made a goal to yourself, I want to save
[00:06:10.660]$10,000 in the next year and you spent
[00:06:14.560]10, 12, 11 months of that year
[00:06:18.080]doing nothing to get to that goal and then you get to the end of the year and you don't look at your bank account
[00:06:22.520]and wonder why you didn't save that money. That's what food
[00:06:26.520]logging is. It's basically
[00:06:28.420]creating a budget for your calories that line up with your goals
[00:06:33.020]for your health and wellness.
[00:06:35.200]Really, the key piece here, the number one point is identifying
[00:06:40.420]what you want to do because if you don't really know what you're trying to get
[00:06:44.940]out of food logging, you're walking into an open space
[00:06:48.720]and you don't have a lot of direction. Really, the intentionality
[00:06:52.780]of, okay, this is the goal that I want to set for myself. This is what I'm trying
[00:06:56.840]to focus on.
[00:06:58.360]From what I've seen on my side, and you can definitely chime in to see
[00:07:02.080]some experiences that you've had, when someone just starts to randomly log food
[00:07:06.260]and they don't really know what they're doing or have a purpose
[00:07:10.220]behind it, maybe they just have general weight loss or general health and well-being,
[00:07:14.320]it's daunting and it can get very confusing
[00:07:18.480]because you don't know what direction you're trying to aim at. How many calories?
[00:07:22.500]What's the purpose of looking at macros? Really, that key piece is
[00:07:26.380]knowing what your goal is.
[00:07:28.300]Not even that necessarily because
[00:07:32.480]just logging your food is a great place to start.
[00:07:36.020]What happens is sometimes people just become really aggressive
[00:07:40.340]too quickly with their goals without, like you said,
[00:07:44.240]knowing if that is the right goal for them.
[00:07:47.660]That is definitely something that is a
[00:07:52.300]pitfall of food logging where you can definitely
[00:07:55.720]be swayed
[00:07:58.240]or given some advice that might not be very
[00:08:02.120]helpful. I think that the best place to start when it comes
[00:08:06.160]to food logging is to just log what you're eating now
[00:08:09.560]and see where you're at because you need that first.
[00:08:12.680]Just like if you're setting a budget,
[00:08:17.820]you need to know what your expenses are and how much you're spending,
[00:08:21.880]how much you're saving, all of that. You need to know that before you start a budget.
[00:08:28.180]People understand that in terms of saving money or purchasing something,
[00:08:33.020]but we tend to kind of miss that piece when it comes to food logging.
[00:08:37.300]So if you are starting a meal plan based on something that you've found on
[00:08:43.360]social media or whatever, and there's a lot of great resources out there,
[00:08:46.340]just like everything in health,
[00:08:47.860]there's a lot of really toxic information out there too.
[00:08:51.240]But I think that the point is you need to start where you're,
[00:08:55.760]see where you're at first, because if you,
[00:08:58.120]you are logging your, if you log your food,
[00:09:00.920]log your food for two weeks before you even create a goal for yourself,
[00:09:04.220]log that food first, see where you're at.
[00:09:06.600]Because if your goal is to lose weight and say your calorie goal needs to be,
[00:09:11.180]you know, 1800, but you're, you're eating 2,500 calories a day,
[00:09:16.600]then you're going to pretty quickly see what changes you need to make.
[00:09:20.900]But a lot of times people just jump right into the deep end without knowing
[00:09:24.740]what their starting point is. So I think that is really,
[00:09:28.060]the best place to start, especially if you're not, if you're not,
[00:09:33.100]if you're just doing it on your own without,
[00:09:36.580]without being part of a program or like a personal training program or like a
[00:09:41.720]program like barrels where we will give you your macros and we can explain to
[00:09:47.040]you why.
[00:09:47.680]And so if you're working with someone that can help you with that,
[00:09:50.760]you're working with a nutritionist, that's a great place to start.
[00:09:53.840]But if you just want to start on your own,
[00:09:55.640]you got to find out where you are starting.
[00:09:58.000]I think that's kind of a piece that is missing sometimes.
[00:10:02.100]And then we go way too far, like on the other end,
[00:10:05.220]and you're starving yourself.
[00:10:06.260]And then you wonder, I can't sustain this.
[00:10:08.920]And you think that you have failed,
[00:10:11.020]but it's really probably started a lot more aggressive than you needed to
[00:10:15.720]because you didn't know where you were already starting from.
[00:10:18.220]Yeah, no, that's a really good point is that I've seen multiple times
[00:10:23.420]where someone has downloaded an app or they get into this routine
[00:10:27.940]and they download the app, they start to log their food
[00:10:31.400]and whatever the app kind of says like,
[00:10:33.000]hey, this is what we recommend based on just the minor things you added into the app,
[00:10:37.120]you know, and then they get so, you know, particular on their numbers
[00:10:41.240]that they don't even give themselves that two-week grace period of,
[00:10:44.280]let me just practice logging my food.
[00:10:46.600]Like don't change anything, but get into that habit
[00:10:49.360]because then that goes into habit stacking of remembering to log the food.
[00:10:53.380]That's the first step, just doing the action.
[00:10:55.460]And then, you know, once you get used to that
[00:10:57.880]you know, I always like to say it as like
[00:11:00.420]just use it kind of like a science experiment.
[00:11:02.260]What are you currently eating?
[00:11:03.560]What are you doing?
[00:11:04.240]I think, you know, be inquisitive with it
[00:11:07.160]kind of see what's happening and, you know
[00:11:08.720]some patterns maybe you're seeing.
[00:11:10.400]So I love that.
[00:11:11.100]So that kind of ties into our third question of like
[00:11:13.440]what are some of those like tips and suggestions
[00:11:15.300]you have for someone who's a beginner
[00:11:17.400]that maybe wants to start logging their food
[00:11:19.180]but doesn't really know where to start
[00:11:20.640]or maybe they downloaded an app
[00:11:22.020]and they're trying to figure out like
[00:11:23.700]what's the whole piece of it.
[00:11:24.900]Yeah.
[00:11:25.540]So the first thing that you have
[00:11:27.820]to know about food logging
[00:11:28.880]is what you're logging.
[00:11:30.200]So the easiest way is to
[00:11:33.780]it's basically tracking your macros.
[00:11:36.180]So if you've ever been in the wellness space
[00:11:38.660]you've probably heard people talking about
[00:11:40.600]tracking their macros.
[00:11:41.960]And so just a really broad overview
[00:11:44.900]of what that is.
[00:11:46.040]So if you're tracking your macros
[00:11:47.720]you are counting calories.
[00:11:50.340]And so because the science of weight loss
[00:11:54.180]and I'm going to talk about this
[00:11:56.020]mostly in the terms of weight
[00:11:57.760]and fat loss
[00:11:58.500]because that is what most people
[00:12:00.560]have as a goal.
[00:12:01.780]So I mean other people do have goals
[00:12:04.760]to like bulk up.
[00:12:06.160]They want to gain muscle.
[00:12:07.380]But for the vast general public
[00:12:09.660]most people are looking to lose weight
[00:12:11.480]when they are starting to log their food.
[00:12:13.180]So I'm just going to use that
[00:12:14.520]kind of as the guideline.
[00:12:15.680]But so you're counting your macros
[00:12:19.620]and there are three main macros
[00:12:21.560]protein, carbs and fat.
[00:12:23.980]And just the main like overview of that is
[00:12:27.700]each macronutrient has a calorie
[00:12:31.160]kind of assigned to each gram.
[00:12:33.320]So there's one gram of
[00:12:35.460]or there's not gram,
[00:12:36.760]one calorie and one gram of protein.
[00:12:39.460]One, no, I just, I'm not saying that right.
[00:12:43.280]Four calories.
[00:12:44.180]I was reversing it.
[00:12:46.440]Four calories in one gram of protein,
[00:12:48.800]four calories in one gram of carbs
[00:12:50.980]and nine calories in one gram of fat.
[00:12:53.300]So if you get a plan
[00:12:56.100]and it's telling you to count your macros
[00:12:57.640]you get a macro goal of 135 grams of protein,
[00:13:02.100]60 grams of fat and whatever of carbs.
[00:13:05.360]Just know you're still counting your calories
[00:13:08.760]because at the end of the day,
[00:13:09.780]weight loss comes into a calorie deficit.
[00:13:12.200]You have to consume less calories than your body uses.
[00:13:15.580]So that's kind of what sometimes can get confusing for people.
[00:13:20.320]I know with our program,
[00:13:21.780]a lot of times when we give people their macronutrients,
[00:13:25.520]they will kind of,
[00:13:27.580]I'm going to grab an example,
[00:13:29.600]but they will kind of freak out and be like,
[00:13:33.660]I'm going to be eating way too much.
[00:13:35.560]And it's like, no,
[00:13:36.520]you're still eating in that calorie goal we're giving you.
[00:13:39.060]If you kind of make it fit into those macronutrients.
[00:13:43.400]So that's what's important to know.
[00:13:45.380]When we talk about food logging,
[00:13:47.080]most of the time it is about tracking your macronutrients,
[00:13:50.660]proteins, carbs, and fats.
[00:13:52.360]So that's kind of like the basic starting,
[00:13:57.520]starting point.
[00:13:57.960]Does that make sense?
[00:13:58.880]Yeah.
[00:13:59.600]So, yeah.
[00:14:00.880]So then from there,
[00:14:02.900]you're, you're going to be tracking your macros.
[00:14:05.480]And like I said,
[00:14:06.360]just starting with seeing where you start from,
[00:14:09.920]because most of the time people think,
[00:14:11.580]oh, I don't eat very much.
[00:14:12.880]And then when you start tracking your food,
[00:14:14.840]you realize you're eating extremely calorie dense food where it doesn't
[00:14:19.320]seem like very high volume food,
[00:14:21.260]but what you're eating is high in calories.
[00:14:23.760]A perfect example is that you're, you know,
[00:14:27.460]drive-through coffee order.
[00:14:29.100]So most of the time people don't even think about the calories in there.
[00:14:32.960]I don't really drink drive-through coffee because I'm impatient and I'm
[00:14:37.600]cheap. So it's like too expensive.
[00:14:38.960]And I don't like to wait in the drive-through.
[00:14:41.100]So I don't, but you know, so if you're getting a, whatever,
[00:14:44.680]Starbucks drink every day, track that, see how many calories are in that.
[00:14:49.200]You might think, oh, I don't really eat anything till lunch,
[00:14:51.780]but if you're consuming 500 calories in your drink,
[00:14:54.880]which is very easy to do,
[00:14:57.400]yeah, you're definitely consuming more, more calories than you think you are.
[00:15:00.960]So that's where starting, finding out where you start from is the best thing.
[00:15:05.160]One of the things that sometimes people do when they very first start tracking
[00:15:09.660]macros, I'm going on a diet. I'm going to start tracking my food.
[00:15:14.580]They go home and they like throw all the junk food out that they think is junk
[00:15:19.580]food. They throw all their food out because I can't eat, make any of this work.
[00:15:22.920]That's not true.
[00:15:23.980]You can actually make a lot of things fit into your macro nutrients for the
[00:15:27.340]day. You just have to watch your portions.
[00:15:28.980]And that's again why food tracking is so super important.
[00:15:32.380]But I like to think of macros, macro tracking,
[00:15:37.280]food tracking like a GPS.
[00:15:40.060]So when you very first set up your macro nutrients I know that I think this is a
[00:15:46.660]question later, but about apps that you can use most apps that you use,
[00:15:50.860]you will you will select your calorie goal and then it'll give you your
[00:15:57.280]macros your proteins, carbs and fats and so at ferals, like what we use. So we use
[00:16:04.120]a scale called the in body, and it will tell you your body composition. And with
[00:16:11.460]that body composition, it tells us your basal metabolic rate, which is how many
[00:16:15.700]calories your body uses needs to just do nothing all day long. And I can say from
[00:16:20.980]having done this for many, many years, for most women, basal metabolic
[00:16:27.220]rate is going to be anywhere from probably 13 to 1500 calories.
[00:16:32.500]Almost everybody's in the 1400 range if you're at the average height
[00:16:37.120]of a female. So females who are really short definitely
[00:16:42.580]have a lower basal metabolic rate. Women who are really tall will have a higher one. But just
[00:16:47.700]for the vast majority of people, most of us have about a
[00:16:51.880]1400 calorie basal metabolic rate. I know this all sounds
[00:16:57.160]super overwhelming, but sometimes you just need to know the kind of the why behind it.
[00:17:02.020]So hopefully that will help. Yeah, right. So when I go through and look at the
[00:17:06.820]embodies of most of our people that are doing the program right now, it's almost always 1450,
[00:17:11.920]1473. And that is based on your muscle
[00:17:17.040]mass. And so that's just because genetically women tend to carry similar
[00:17:22.240]amounts of muscle. Genetically, men carry similar amounts of muscle because our hormones dictate
[00:17:27.100]how we carry our muscle mass. So women, like I said, basal metabolic rate,
[00:17:32.140]if you did nothing all day long, you just like laid in bed and watch TV to maintain that
[00:17:37.200]muscle that you have. Most women are about 14, 1500 calories. Most men
[00:17:42.040]are about 18 to 1900 calories. So if
[00:17:47.040]you don't know where to start, what we do, because we want to create a calorie deficit,
[00:17:51.840]but we don't need to go crazy and go off of the deep end. So we usually will
[00:17:57.040]take that number and we'll add 300 calories to it because you're doing
[00:18:02.040]so much movement every day. I am burning calories right now because I talk with my
[00:18:06.860]hands. And so even though I've already exercised today, but I've also walked,
[00:18:11.680]I went to the grocery store, I've walked around all of that exercise, that movement that we do burns
[00:18:17.060]calories. So if you're adding 300, if you're eating, you know, 17 to 1800 calories
[00:18:22.180]for a woman, a woman, 2000 to 2100 calories for a man,
[00:18:26.980]99% of people are going to be in a calorie deficit. And if you stick to that calorie goal
[00:18:33.040]and your goal is to lose weight, you will lose weight. And if you don't know what your
[00:18:38.080]basal metabolic rate is, set that calorie goal, do it for five or six weeks, see where you're at,
[00:18:43.180]and then adjust from there. So, but back to the GPS. So the GPS has to do with how you break down
[00:18:52.380]your macronutrients. And so I think about that when, you know, when you go to use, I used to
[00:18:56.920]use this analogy as a map, but we don't use maps anymore. So I have to do GPS now, which is actually
[00:19:03.240]much more, makes more sense. Because if you type in an address on a GPS, it's going to give you
[00:19:09.220]multiple ways to get there. So maybe it gives you three different routes. One is going to be
[00:19:14.700]the most efficient. And there'll be one or two that are still going to get you there,
[00:19:19.000]but it might take you a little bit longer, or there might be different ways to get there.
[00:19:23.180]And so how you break up your macronutrients,
[00:19:26.860]kind of determines that route. So a really good balance just for general wellness is
[00:19:34.300]taking your macronutrient number and making 40% of your calories from carbs, 30% from protein,
[00:19:43.980]30% from fat. It's a very balanced, you're getting enough carbs to give you energy. You're giving
[00:19:50.880]up protein to maintain and build muscle, especially if you're exercising and you're getting enough fat
[00:19:56.800]to keep you full. Fat is also very important in a lot of our body functions. Our brain consumes a
[00:20:04.700]lot of dietary fat. You're getting a good balance, 40, 30, 30. If you think about it, that's the most
[00:20:13.880]efficient route. For example, I'm looking at one of our members right now, her macronutrients.
[00:20:20.000]She was the one that had 1473 as her basal metabolic rate. We give her a macro goal of
[00:20:26.740]1773. It doesn't have to be perfect. It could be 1800, whatever. It's 1773. Her goal for the day
[00:20:36.580]is to get 177 grams of carbs, 133 grams of protein, and 59 grams of fat. That is that 40,
[00:20:45.660]30, 30 breakdown. Most food tracking apps will break this down for you already. You
[00:20:52.040]don't have to get out a calculator and do percentages. If this
[00:20:56.680]person, if this member ends their day with 177 grams of carbs, 133 grams of
[00:21:03.680]protein, and 59 grams of fat, she has taken the most efficient route to get
[00:21:07.960]from the start of the day to the end of the day, to get to that calorie goal.
[00:21:12.540]Sometimes life goes in other directions and so sometimes you choose a little
[00:21:17.800]higher fat lunch or whatever. So maybe you go over on your carbs but you stay
[00:21:22.920]under on your, you go under on your carbs, you
[00:21:26.620]go over on your fat but you still get to that 1733, you still
[00:21:30.960]got there, you just took a different route. Does that make sense?
[00:21:33.560]Yeah. Okay. Yeah and I think you're, you're touching on a lot of key elements
[00:21:38.620]which I think are super important is that there is no
[00:21:40.920]one size fits all. No. Right. Unfortunately what I
[00:21:44.500]tend to see a lot and in my profession is that someone will download an app
[00:21:49.460]and they, they use the free version which is fine but it gives them a very
[00:21:53.360]generic 2,000 calories and most of the
[00:21:56.560]time a lot of the apps don't include a macro breakdown in the
[00:21:59.880]traditional free which is that's how they kind of get you if you really want
[00:22:03.820]to know the science behind things they want you to pay for it
[00:22:06.100]but I think it also lands into you don't necessarily
[00:22:09.320]have to do the paid version if you know the science and can do it yourself and
[00:22:14.120]kind of get the breakdown. You could use calories as
[00:22:16.380]a good viewpoint it's just if you want a nice visual
[00:22:19.620]on the apps you can pay for it but you can also again do that for free if
[00:22:24.040]you're tracking it on a written journal or an
[00:22:26.500]excel sheet but I think you also broke it down really nicely too
[00:22:30.340]in the sense that you know there's going to be certain
[00:22:32.660]elements that might adjust you know someone who maybe
[00:22:35.000]is starting to work on their physical activity goal versus someone who's
[00:22:39.680]extremely physically active already that might change some things
[00:22:42.900]your height that's where that metabolic rate is going to you know
[00:22:46.040]alter some things and then just different stages of life I use the
[00:22:49.440]example all the time like you know individuals who you know we talk about
[00:22:53.280]physical activity but I talk a lot with women like in
[00:22:56.440]in the realm that I'm in right now
[00:22:57.840]nursing. And then there's like this whole piece where they talk about, you know, you know, you
[00:23:02.920]eat so many more calories because you're nursing, you really only need, they say a cap of an extra
[00:23:07.660]300 calories. But because the stigma is that we just eat a ton while nursing or eat a ton while
[00:23:12.920]you're pregnant, that just becomes the norm. But there's ways to, you know, track those things
[00:23:17.780]where it's not terrifying. And there is a lot of science behind it, but that's the key element that
[00:23:22.980]when you, when you start with things in science, when you know what you're doing and you have that
[00:23:28.040]plan, you don't tend to fall into some of those traps that we see on social media of this magic
[00:23:33.400]number of this perfect plan that fits everyone, which really kind of goes well into our, our next
[00:23:39.800]question. We're like, what are some of those common mistakes that you see that people make
[00:23:43.020]when they're, you know, logging their food or they're doing it maybe without a personal trainer
[00:23:47.100]or a registered dietitian or a nutritionist? Yeah. So the common mistake is people,
[00:23:52.960]start way too aggressive with their calorie deficit. And that is one of the things most food,
[00:23:59.180]I don't know why this is, but most food logging apps will almost always give a woman a calorie
[00:24:07.160]goal of 1200 calories, which is way too low for like 99% of women. So you're, you're starting
[00:24:16.200]way too low. And in fact, the easiest way to food log, the easiest way to keep it sustainable
[00:24:22.940]is to log, try to eat as much as you can and still see results. And then it give yourself
[00:24:32.020]that little wiggle room. So then when you inevitably do plateau, where you're, you're
[00:24:37.320]getting to the point where your energy balance is balanced out and you you're plateauing,
[00:24:42.100]you're not losing weight anymore. Then you maybe think back and you're like, well, is this a good
[00:24:46.940]maintenance place for me? Is this where I want to be? Am I being able to still enjoy my life?
[00:24:52.920]Am I being able to do what I want to in my life? And, and maybe that's okay that you just want to
[00:24:58.540]maintain. Like we don't always have to be trying to become a smaller version of ourself. At some
[00:25:03.640]point you want to be in that maintenance where you're just staying where you're at. But for some
[00:25:09.920]reason, we always think that we need to keep losing, losing, losing. So we become way too
[00:25:13.940]aggressive at first on that calorie deficit. And then what happens a lot of times when we do that,
[00:25:21.060]especially if you're logging your food,
[00:25:22.900]and not exercising at the same time, if you create a too high of a calorie deficit,
[00:25:28.040]and you're not exercising, you're going to lose muscle at a faster rate than you're losing body
[00:25:34.500]fat. And then that's when you get into that cycle where you have to keep eating less and less and
[00:25:40.460]less to see a smaller number on the scale, where if you had started at a higher number and still
[00:25:46.480]and seen results and exercise, then you could potentially be able to eat more,
[00:25:52.880]and still see results because you're gaining muscle, your metabolism, that's kind of a buzzword
[00:25:58.560]in the health and wellness space. But really, your metabolism is your muscle mass, how much
[00:26:04.540]muscle you have. So if you want to boost your metabolism, the best thing you can do is feed
[00:26:12.300]your muscles, protein, eat enough calories that when you are losing, you're losing body fat and
[00:26:17.900]not losing muscle to keep that metabolism going as you're becoming a smaller,
[00:26:22.860]version of yourself. And as you lose weight, you just don't need as much as many calories. So
[00:26:28.140]that to me is one of the biggest pitfalls where women, especially because we're told
[00:26:33.600]that 1200 calorie goal. And, um, you know, like you were saying with nursing, that's where food
[00:26:40.760]logging comes in super handy because you can start with that 300 calorie deficit and your
[00:26:48.300]body is going to give you feedback. Like you're going to get feedback pretty quickly. If you're
[00:26:52.840]not eating enough. So you can look at what you're eating and be like, okay, wow, maybe
[00:26:57.620]I do need to eat a little bit more because I see that it's affecting my supply or not even
[00:27:03.620]if you're exercising, um, a good feedback that you get from logging your food is how your recovery
[00:27:09.880]is. If you're having a hard time recovering from your ex from your workouts, you're probably not
[00:27:14.900]eating enough. And that's where food logging is such an important tool. And then you can look at
[00:27:19.900]the data and say, okay, well, what do I need to change? And then you can look at the data and
[00:27:22.820]maybe I need to prioritize, you know, protein a little bit more or for nursing moms, especially
[00:27:30.880]more than a calorie increase, it's going to be hydration, making sure you're hydrated. Same
[00:27:37.220]thing with exercise, making sure you're staying hydrated, because if you're dehydrated, it's
[00:27:41.280]going to cascade of effects. So maybe it's not even the food log. But I think that that is the
[00:27:52.800]deficit. It makes it unsustainable. And then it also, especially for women, we are very susceptible
[00:27:59.680]to binge eating at that point, because our bodies really kind of keep count. It knows if it's not
[00:28:06.000]getting enough. And it can really for a lot of women, especially if you have like ADHD, or you
[00:28:14.740]know, any type of thing that you're going through with that, it's going to create a hyper fixation,
[00:28:21.220]it's going to create
[00:28:22.780]binge eating potentially. So if you're starting higher, do that for amount of time, then look at
[00:28:29.760]the data, are you losing weight? If you're not losing weight, you're not in a calorie deficit,
[00:28:34.640]probably. And you need to lower your calories. But if you're eating 1200 calories, and you're
[00:28:41.420]not losing weight, you're probably not logging everything like for most women, like or you're
[00:28:47.500]binge eating, and you're just not logging it. I mean, I see that all the time. It's something I've
[00:28:52.760]in the past. So, you know, I've talked about, I talked about how I tell our members, they're not
[00:28:59.320]special. And so if that's something that you've struggled with, that does not make you special.
[00:29:04.380]It's a completely normal experience for people trying to lose weight. And again, the more you
[00:29:11.480]can normalize things, the more it seems like it's less scary, and you don't have to hide and you
[00:29:22.740]when I was a stay at home mom, I would go to the grocery store with my kids. And then I would stop
[00:29:30.360]at Wendy's, the drive through. And then I would go across the street and wash the car. And while
[00:29:36.520]we were in the car wash, I would eat the Wendy's because it feels like you're eating in secret,
[00:29:41.760]and nobody knows you're doing it. And then you have that shame associated with it. So I think
[00:29:47.780]that if you are being too aggressive with your calorie deficit, you're gonna see pitfalls like
[00:29:52.140]that. And if
[00:29:52.720]that's something that you're seeing, then probably you just need to give yourself a little more
[00:29:56.580]calories to work with, and be patient a little bit longer.
[00:30:00.100]I Yeah, absolutely. And I think that you bring up a very important part to the idea is that
[00:30:05.340]number one, like you need to listen to your body. If you feel like you are to a point of hunger,
[00:30:10.200]where, you know, you're irritable, and you have no energy, you have no desire to work out,
[00:30:14.720]but also like, you notice that it's causing difficulties just in your day to day, because
[00:30:19.000]you're hyper fixating on the food that you're eating, you have to hit a certain calorie
[00:30:22.700]goal.
[00:30:22.980]And it's causing issues with relationships and families and what you're doing for work.
[00:30:27.220]Like, that's not the point of trying to log food and, you know, making health and wellness
[00:30:31.940]goals.
[00:30:32.340]The idea is that it's used as a tool to help you.
[00:30:35.660]And if it's hurting you, it's not being done right.
[00:30:38.320]And I think that is such a key factor here is that some people will just grab onto a
[00:30:42.840]resource, not really know how to use it.
[00:30:45.440]And then, you know, it doesn't aid them in any way, which is sad, because food blogging
[00:30:50.940]can provide so much information.
[00:30:53.000]Especially for individuals who've been trying for years to really see results, and they
[00:30:57.180]feel like it's the same pattern over and over again.
[00:30:59.760]Food blogging can answer a lot of questions, because you look at habits and patterns and,
[00:31:05.340]you know, what type of food you're eating, what time of day are you eating?
[00:31:09.540]And it seems like there's a lot to go into it, but that's where you brought up that point
[00:31:13.320]of just start to log for the first two or three weeks.
[00:31:16.260]Just don't change anything else.
[00:31:17.800]Just start to log, seeing all the days that maybe you feel a little extra tired, what
[00:31:22.540]did you do?
[00:31:22.660]What did you eat that day?
[00:31:23.560]How did your body feel?
[00:31:25.120]How did your clothes feel that day?
[00:31:26.880]And I think, again, like what happens is those apps have like these preset, whatever, as
[00:31:31.840]you said, for women, they tend to go in that 1200 range, which is terrifying.
[00:31:36.340]And I really would love to know the science behind why that's the set goal.
[00:31:39.740]Yeah, I don't know.
[00:31:40.960]But I think, you know, and they don't really talk a lot about the macro piece, which is
[00:31:46.940]the sad part where like, you know, that's how they tie you into using a paid version
[00:31:50.420]of something.
[00:31:50.880]The general public doesn't.
[00:31:52.640]And that's the idea of why you want to go to a professional, but the knowledge is there.
[00:31:58.160]It's either you have to pay for it or, you know, you have to do a little extra resource,
[00:32:01.680]but that's where having webinar episodes like this, it's helpful to remind people, like
[00:32:05.660]use this as a tool to help you not hurt you.
[00:32:07.940]And I feel like food logging has got such a bad rep because people go to these extremes.
[00:32:12.620]They have these horrible experiences with them where there's ways to use it, even if
[00:32:17.640]you don't want to track your calories and you're just looking at a macro breakdown of
[00:32:21.840]like how many carbs you're eating.
[00:32:22.620]What does my day-to-day look like?
[00:32:24.740]Like if I wasn't even hyper fixate on calories, like how many veggies am I getting throughout
[00:32:29.680]my day?
[00:32:30.060]Am I getting a good amount of veggies, you know, in a week's time?
[00:32:33.840]And because the calorie is the big thing, the calories and numbers it likes to jump
[00:32:39.300]into, that's what people hyper fixate on.
[00:32:41.280]But there's so many ways to utilize those apps that's beyond just looking at calories.
[00:32:46.560]Yeah.
[00:32:47.440]So a couple of things to kind of piggyback on that.
[00:32:50.840]One thing that I like to remind our members.
[00:32:52.600]Is, you know, cause we give them these numbers and as a broad goal, but at the end of the
[00:32:58.400]day, your body doesn't care what an app says.
[00:33:03.200]Your body doesn't care what this scale said that you got on the scale one day.
[00:33:08.540]And it said, this was your basal metabolic rate.
[00:33:10.440]Like at the end of the day, your body only responds to what it's given.
[00:33:15.060]And so that is why it's really important to know what, where you're at.
[00:33:20.180]And so, yeah, you're using it as a.
[00:33:22.580]Guideline, but then there is a point where a lot of times when we start to
[00:33:27.560]food log, we're zoomed in way too close.
[00:33:30.660]And so at some point you have to zoom out a little bit and you have to be
[00:33:34.260]like, okay, is this working? Like you said, you know, is the timing, right?
[00:33:39.460]You know, if you're finding that at,
[00:33:41.820]I used to work in the corporate world a long time ago and you know,
[00:33:46.700]2 PM would hit.
[00:33:48.100]And that's when I'd start like thinking about how I could make my way over
[00:33:52.560]to the vending machine, you know, to get a candy bar or whatever.
[00:33:55.540]And now in hindsight, I know because I was eating like a yogurt for lunch.
[00:34:00.840]That's why at 2 PM,
[00:34:02.680]my body was still hungry and it was asking for calories,
[00:34:06.180]but my mind was like, Ooh, a candy bar would sound really good right now.
[00:34:10.880]But if I had eaten a better, more nutrient dense lunch,
[00:34:14.320]I wouldn't have had that moment.
[00:34:16.220]So that's where logging your food can be really important.
[00:34:19.140]And then the other thing going where you said that food logging,
[00:34:22.540]it gets a bad rap.
[00:34:23.500]I like to think about it.
[00:34:25.340]Like, you know, we, we always talk about, it's a tool.
[00:34:29.100]It's a tool for your toolbox.
[00:34:30.880]Food logging is a great example of that because, you know,
[00:34:35.680]I have a hammer in my toolbox right now.
[00:34:39.020]I don't use it all the time.
[00:34:41.940]I don't use it every single,
[00:34:43.720]I don't walk around with a hammer in my hand,
[00:34:46.360]but when I need to nail something together,
[00:34:49.240]I go into that toolbox and I use the hammer.
[00:34:53.320]And so it's like,
[00:34:54.520]you have to learn how to use the tool before it can become useful to you.
[00:34:59.340]It doesn't mean you're using it all the time.
[00:35:01.980]And that's what I like to encourage our members.
[00:35:06.280]Like, I don't want you to be, have to log your food forever.
[00:35:10.100]I want you to do it long enough so you can get an idea of what portion sizes
[00:35:15.820]look like.
[00:35:16.560]And you know, the, the blends of what you can have in your meals,
[00:35:22.500]making them balanced, making sure you're not eating, you know,
[00:35:25.580]four meals a day that are all carbs and barely any protein.
[00:35:29.240]So you have to get that kind of awareness first,
[00:35:33.360]and then you can just, you know, for a while, just wing it.
[00:35:38.060]And then if you start to see that, you know,
[00:35:40.840]the scale is going back up or your clothes are fitting a little bit tighter,
[00:35:44.040]you go back to the toolbox and you go back to food logging again and get back
[00:35:48.880]on track. And so that is kind of two things, just piggy.
[00:35:52.480]Like back off of what you were kind of saying.
[00:35:54.580]Yeah, I think, yeah, I I've heard,
[00:35:57.260]and I've actually used the analogy of the toolbox many times because I've
[00:35:59.920]always made the joke and I ironically use the hammer.
[00:36:02.140]Is that like, if you go to measure something and you grab the hammer,
[00:36:06.260]that's going to be a little difficult versus getting the measuring tape.
[00:36:08.900]But at the same time, when you want to go hammer something,
[00:36:10.820]if you grab the measuring tape, you know,
[00:36:12.680]you're making it difficult for yourself. And that's where not only that,
[00:36:15.860]but I consider especially food logging,
[00:36:18.080]it's a pretty unique tool in the sense that it can be as detailed,
[00:36:22.460]as you want it to be, but you can also use it in a general sense.
[00:36:25.600]So it's also knowing how to utilize that tool to your best ability and what
[00:36:30.900]your goals are. And as we said earlier,
[00:36:33.000]not everyone needs to focus solely on calories for some people.
[00:36:36.340]It could be as general as, you know, what type of food am I eating?
[00:36:39.760]What time of day am I eating? And I think, you know,
[00:36:43.000]using it in a sense of it doesn't have to control everything,
[00:36:45.460]but it's a nice thing to have on hand to maybe answer some questions that
[00:36:50.400]you're not seeing on a day to day.
[00:36:52.880]But the other key piece is the long-term effect in the sense of like,
[00:36:56.740]you can't just do it for two days and get answers.
[00:36:59.100]Like it is something where when you go to use it, you want to use it for,
[00:37:02.060]you know, an extended time, not forever, but at least a handful of weeks.
[00:37:06.860]So you can start seeing the patterns and, oh, wow,
[00:37:09.580]I'm actually decent during the week. But on the weekends,
[00:37:12.040]I noticed I tend to skip lunch because I'm just so busy.
[00:37:15.340]And then I binge starting at four o'clock and you kind of see those things.
[00:37:18.860]The other key piece that you talked about earlier is people tend like when they
[00:37:22.420]do binge or they do,
[00:37:23.420]they don't want to add that in because they're nervous.
[00:37:26.080]Like they almost put themselves in this mental space of like,
[00:37:28.700]not embarrassment, but they're like, well,
[00:37:30.680]if I don't put it into the food log, it didn't happen.
[00:37:33.800]Denial. It's a denial. Yeah.
[00:37:36.200]I think the piece thing is that, you know,
[00:37:39.280]looking at it from that kind of backwards position is like,
[00:37:42.460]we decide the labels we put on our foods and sense of like, this is good.
[00:37:46.620]This is bad. But our bodies just say like, all right, you just ate it.
[00:37:50.040]Like I think the body doesn't really,
[00:37:52.400]we give it that label we mentally it's not judging it.
[00:37:55.160]It's just going to digest it and use it because that's all it is to them.
[00:37:59.480]Yeah. Yeah. And so that's the thing is that like,
[00:38:03.140]it's one of those things where like we ourselves put those labels on it,
[00:38:05.900]but the idea of the food logging isn't to, you know, get down on ourselves.
[00:38:09.860]It's just the honesty of what's happening.
[00:38:11.660]That's what's great about food logging because there's so many things that I
[00:38:15.740]think people think they have to give up when they want to lose weight.
[00:38:19.900]But if you're food logging, you can find so,
[00:38:22.380]so many things that you can still fit into your day and life.
[00:38:25.820]It's just, again, like I said before, watching your portion size.
[00:38:29.420]So maybe where before you would have four or five pieces of pizza on the
[00:38:34.080]weekends, you know,
[00:38:34.940]you're having two pieces and you're maybe pairing it with a salad, you know?
[00:38:39.000]So,
[00:38:39.300]and you can fit that into your day and enjoy it and move on and not have to
[00:38:43.980]be in denial about it or kind of forget that you ate it and then wonder why
[00:38:50.780]you're not seeing the results.
[00:38:52.360]That you have created an expectation for,
[00:38:55.100]but your efforts not lining up with that.
[00:38:57.540]Yeah, absolutely.
[00:38:58.560]So in these last kind of few minutes,
[00:39:00.460]are there any apps or resources that you recommend someone looking into when
[00:39:04.820]they want to start getting into this realm or any kind of anything you want
[00:39:08.160]people to kind of have some hands on with when it comes to food logging?
[00:39:11.600]Yeah.
[00:39:12.380]So we recommend my fitness pal,
[00:39:15.080]which is like in the only reason really is because it is been around the
[00:39:19.220]longest.
[00:39:19.520]It has the most robust like a library.
[00:39:22.340]For food.
[00:39:23.400]When you're looking for your food options.
[00:39:25.680]Like you said,
[00:39:27.080]it does have a lot of paid like premium,
[00:39:31.120]premium,
[00:39:32.340]whatever behind that paywall,
[00:39:35.300]but you can still do a ton of stuff in my fitness pal for the free version.
[00:39:40.120]So don't even feel like you have to do the,
[00:39:43.060]don't even do the trial of the proof of the premier,
[00:39:46.400]because you will forget and then you'll end up getting charged for it.
[00:39:49.760]So just start off the free version.
[00:39:52.320]And once you get in there, like, you know, you just kind of have to,
[00:39:55.140]and if anyone is curious,
[00:39:57.120]I know that you said you're going to share my email address.
[00:40:01.600]Anybody can reach out to me and I can send you some of the resources that we
[00:40:05.580]use about how to set up your food logging in my fitness pal.
[00:40:09.580]I have a, like a video tutorial on how to do that.
[00:40:12.880]Because there's a place in my fitness pal where you can go.
[00:40:16.140]Once you create your profile, you can set up your goals.
[00:40:20.060]It uses a little slider where you put,
[00:40:22.300]that calorie goal, you tell it 40, 30, 30,
[00:40:25.320]and it's going to break down those numbers for you.
[00:40:27.680]Along the way,
[00:40:29.560]it's definitely going to try to cram that premium version down your throat
[00:40:34.040]and you just keep ignoring it.
[00:40:35.680]That is not for you.
[00:40:37.480]And you don't go off of their recommendations either.
[00:40:41.140]You just kind of do your own thing.
[00:40:42.880]Let it kind of just tell it, talk to itself.
[00:40:46.220]That's one.
[00:40:47.920]There's a lot of other ones too.
[00:40:49.500]I know a lot of people have like,
[00:40:52.280]food tracking with their like Fitbit and stuff like that.
[00:40:57.860]They're like activity trackers.
[00:41:00.100]That's fine too.
[00:41:01.400]It's just, again, knowing that maybe your actual goal,
[00:41:05.780]you kind of have to keep that in mind
[00:41:07.780]if you can't manipulate the goals to how you like them.
[00:41:11.760]But my fitness pal is a good one.
[00:41:13.520]There's another one called Macros First.
[00:41:15.460]That's pretty good.
[00:41:16.660]But again, my fitness pal has just been around for so long
[00:41:21.100]that it has a lot.
[00:41:22.260]A lot of restaurants have their menu items in there.
[00:41:26.240]And there's just their database is a lot bigger for the food.
[00:41:29.860]So that's kind of the one that I recommend.
[00:41:32.640]But I don't go off of any of their actual recommendations.
[00:41:35.500]You kind of have to override all of that.
[00:41:37.260]Yeah.
[00:41:38.200]I think that with most of them, and my fitness pal is one
[00:41:41.800]that I've used personally.
[00:41:42.660]I've used it professionally.
[00:41:43.640]Lose It is another one that I've used personally.
[00:41:46.500]I've used it professionally.
[00:41:47.420]And that key piece of, hey, if they give you these recommendations
[00:41:52.240]really early on, avoid it.
[00:41:53.860]Like, it's there.
[00:41:55.120]In most of them, somewhere in the settings,
[00:41:57.780]you have to kind of dig around.
[00:41:59.280]But somewhere in the settings, you can turn it off
[00:42:01.220]and tell it to stop talking to you.
[00:42:02.860]Like, stop telling me what, you know.
[00:42:05.100]My fitness pal is really good about that.
[00:42:06.660]We're saying like, ooh, this is a little too high in sodium.
[00:42:10.140]And I'm like, well, yeah, if you're looking at it
[00:42:12.020]under a microscope of like one meal,
[00:42:14.140]and you're not looking at it in my whole entire day,
[00:42:16.820]where, yeah, I might be having this soup for lunch,
[00:42:19.960]but I'm having a salad for dinner.
[00:42:22.220]So yeah, you kind of have to get in there.
[00:42:24.400]And, but again, that's all a part of learning,
[00:42:26.760]you know, learning the process.
[00:42:29.020]Yeah, no, absolutely.
[00:42:30.320]Yeah.
[00:42:30.560]And I think that that's the key element too,
[00:42:32.340]is that it's meant to have a learning curve
[00:42:33.660]and that it's not going to be perfect in day one.
[00:42:35.580]And you're going to, you know,
[00:42:36.960]you're going to learn to listen to your bodies
[00:42:38.400]and its natural cues.
[00:42:39.580]You're going to have to learn to kind of see
[00:42:41.420]how these habits are.
[00:42:42.640]And it's okay to make mistakes.
[00:42:44.500]You'll learn from those mistakes.
[00:42:45.800]But the idea is, you know, be curious,
[00:42:47.400]you know, the idea of like,
[00:42:48.520]see what the app kind of helps you identify.
[00:42:50.700]Maybe you'll learn something about yourself
[00:42:52.200]by food logging that, you know,
[00:42:54.360]you've been struggling with for a while
[00:42:55.840]and it might give you some answers you weren't aware of.
[00:42:57.920]So in these last two minutes,
[00:42:59.520]is there anything else you'd like to share?
[00:43:00.820]Yeah.
[00:43:02.240]Oh, the one thing I would say,
[00:43:05.660]the biggest advice that I like to give our members,
[00:43:08.060]not even our members,
[00:43:09.160]but just people in general is to find,
[00:43:12.280]if you're like so overwhelmed and you're like,
[00:43:15.080]I just don't know where to start.
[00:43:16.540]Identify one change,
[00:43:18.940]the one change you can make
[00:43:20.440]that's going to have the biggest impact
[00:43:22.180]and work on that first.
[00:43:23.980]And so maybe it's not downloading my fitness pal yet.
[00:43:27.900]Maybe it is giving yourself a calorie goal.
[00:43:31.880]I mean, not a calorie goal, a protein goal
[00:43:33.940]where maybe, okay, I'm going to try to get,
[00:43:36.000]okay, I'm going to log my food
[00:43:38.580]and I'm only eating 65 grams of protein a day.
[00:43:41.580]I'm going to try to eat 90 grams of protein today, a day.
[00:43:46.420]And you just on a piece of paper or on your phone,
[00:43:49.620]your notes app, you keep track of how much protein
[00:43:52.160]is in each thing that you eat
[00:43:53.620]and you're only tracking your protein.
[00:43:55.500]That is one thing that's going to make a really big impact
[00:43:59.180]because protein is one of the most important macronutrients
[00:44:02.960]that you really need to hit to help maintain that muscle
[00:44:05.660]so you can keep your metabolism going
[00:44:08.020]and nobody accidentally hits their protein.
[00:44:10.800]Like you're not accidentally eating too much protein.
[00:44:13.920]So that's one thing.
[00:44:16.340]What's the one thing you can do
[00:44:17.480]that's going to make the biggest impact?
[00:44:18.740]You're a big soda drinker, stop drinking soda.
[00:44:22.140]The one thing you can do to make the biggest impact.
[00:44:24.420]If you drink a lot of alcohol, cut back on alcohol.
[00:44:27.920]Big thing that you can do to make the biggest impact.
[00:44:30.740]And once you get that down as a habit,
[00:44:32.380]it's kind of like the opposite of habit stacking
[00:44:34.780]because you're like, but it is habit stacking.
[00:44:37.100]You know, do one thing, get that down really good
[00:44:39.600]and then identify the next biggest thing
[00:44:41.780]and then the next biggest thing.
[00:44:42.920]So you don't have to jump into the deep end.
[00:44:44.940]You can wade in.
[00:44:46.280]Yeah, yeah.
[00:44:47.640]I think the quote that I hear a lot
[00:44:50.240]or often when it comes to handling,
[00:44:52.120]the biggest task first
[00:44:53.380]is the comment of eat the frog,
[00:44:55.400]which I truly never understood
[00:44:57.860]where that come from.
[00:44:58.540]I don't think it's one of those things
[00:45:00.020]where when I hear about someone,
[00:45:00.920]you know, biggest accomplishment,
[00:45:02.400]start your day with that.
[00:45:03.420]That way the rest of your day is easy going.
[00:45:04.980]I'm like, eat the frog.
[00:45:06.020]I know it doesn't have to be a frog,
[00:45:07.540]but yeah, it's stuck with me.
[00:45:10.320]So I know it's right.
[00:45:11.060]No, a hundred percent.
[00:45:11.960]Try to get protein in with every single meal
[00:45:14.320]and eat a little bit more
[00:45:15.740]than you did the day before of protein.
[00:45:17.600]And that's going to make a really big impact
[00:45:19.440]before you do all the other things.
[00:45:22.100]Nicole, thank you so, so much for your time, Nicole.
[00:45:24.380]I really appreciate it.
[00:45:25.840]And again, I will share your contact information
[00:45:28.500]in the description when I load this episode up.
[00:45:31.640]So that'll be up very soon on our Healthier You page.
[00:45:34.480]But again, thank you so, so much for your time.
[00:45:37.260]For our members who are watching,
[00:45:38.800]thank you so much for dedicating time today to tune in.
[00:45:41.920]Our next episode is set in February
[00:45:45.240]and it'll be around heart health.
[00:45:47.360]And so we hope to see you there.
[00:45:48.860]But again, Nicole, thank you so much.
[00:45:50.560]Yeah, thank you for having me.
[00:45:52.080]have a good rest of your day thanks you too
[00:45:54.400]Bye.

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HealthierU Webinar: Food Logging with Nicole Essink

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