Tag - Staying healthy

Count or NOT to count?

To Count, or not to Count? That is the question – Whether ’tis nobler in the mind to suffer… yeah, a bit cheesy I know…But that is the question for today’s blog! What are calories? Where the hell do they come from? Is counting necessary?

Let’s start with the obvious…

What Are Calories?

Most foods & drinks consumed provide calories which become our energy source. Calories fuel the body’s everyday needs:

  • Focus
  • Exercise
  • Digestion

Our bodies require calories to survive. How many we need is dependent on our health goals. Caloric needs will vary throughout life.

  • Weight Loss
  • Muscle Gain
  • Sports Performance
  • Pregnancy
  • Medical Conditions

How We Intake Food Calories!

Calories come in different forms such as protein, carbohydrates, & fats. These are called “macronutrients” or “macros”. Each macronutrient plays an essential role in our body, enabling us to function.

What Are Macronutrients?

Macronutrients are nutrients that provide calories or energy and are required in large amounts to maintain body functions and carry out the activities of daily life.

  • Protein: Build & repair tissue (organ/muscle)
  • Carbohydrates: Provides glucose (our body’s preferred energy source)
  • Fats: Hormone secretion & regulation (helps transport nutrients)

If we’re not consuming enough of just one of these nutrients for long periods of time, we’ll experience problems such as low energy, digestion issues, muscle loss, hormone imbalances, weakened immune system, and the list goes on.

Is Counting Calories Necessary?

Unless you’re an athlete intensely training for a sport or health goal driven via weight loss/muscle gain, I firmly believe this is not necessary.

*In the case you need to count calories, keep in mind the objective is to remain within the necessary caloric range.

Maintaining a balanced lifestyle can be easier than most think. The key is portion control and utilizing hand size measurements as a guide.

Follow these recommended daily servings for each food group:

  • Protein: 5 ½ ounces
    • Eat a mix of lean meat, poultry, seafood, eggs, nuts & seeds. 
  • Grains: 6 ounces
  • Dairy: 3 cups (24 ounces)
    • Choose low-fat milk, fat-free milk, or yogurt to reduce saturated fat intake
  • Fruits: 2 cups (16 ounces)
  • Vegetables: 2.5 cups (20 ounces)
    • Eat a variety of colored vegetables. 


Now I know that this may come off confusing and may lead to more questions, do not worry! I’m here to help and assist you with any inquiries you may have. Click this beautiful link and schedule an appointment with me BOOK WITH ME TODAY! 

The Diet Killer 🔪

Put an end to pain & suffering from those trendy diets. They work for some people and fail for most. What’s even more disappointing is shedding weight fast and gaining it back as fast as it came off. This process is stressful on the body and rarely enjoyable. How nice would it be to eat the foods you love, shed weight, and maintain your health all year round?
Got your attention?? The foundation is simply living a balanced lifestyle.
🧪 The Formula:
Portion Control

  • We discussed the “Balance by Hand method in the last blog. Use this method when taking in those “cheat day” or “holiday celebration” meals.

Eating In Color

  • Enjoying well-balanced, tasty, & fast meals (this is a real thing 🤯).

Eat In Color Happy
WHAT IS: Eat-In Color?
When was the last time you heard someone refer to their diet as being enjoyable and that it’s so great, they’re going to make it a lifestyle 365 days? Says NOBODY! Don’t be that person nobody invites to eat anymore because the only thing you can order is a salad with the dressing on the side and grilled chicken breast. 🙄
The Eating In Color meal plan was created by yours truly, in effort to realistically merge: Healthy & Happy ☯️

  • The diet-killer!
    • Enjoy eating whatever you like so long as it follows the simple plan.
  • Choose between 2 calorie packages (1500 and 2000).
    • Then choose 1 meal plan out of the 3 offerings in the calorie package.
    • How do you choose the right package and meal plan?
    • If you fall within one of 3 categories, start there.

**Update 10.11.21
🚦Find out how to start an Eat-In Color meal plan… read below or download the PDF for future reference. 
Choosing The Right Package
There are many ways you can use Eat In Color but right now we need to get you into a routine. If you eat inconsistently as it is and eat mostly junk, chances are we have no idea what your body truly needs. If you’re this person I recommend starting with the 1500 calorie package for 3 days. Pay attention to your hunger and energy during this first phase. If your hunger is through the roof after each meal and your energy is low all day, then bump up to the 2000 calorie package.  
For those of you that are on the go all day and eat somewhat decent, I recommend starting at the 1500 calorie package for 3 days as well. The only difference is that I want you to stick with the meal plan with the bigger portion sizes. Since you’ll be going longer than 4 hours before eating your next meal, it’s crucial to have ample energy to get through long periods of activity. If you feel hungry and foggy during these days then switch to the 2000 calorie package.
Foodie Fit Meal Plan
Foodie Fit Meal Plan
Category #1
I eat inconsistently & choose to hit the fast-food drive-thru

  • 1500 calorie package and any meal plan. 

Foodie Fit Eat In Color
Category #2
I snack throughout the day rather than eating a meal. 

  • 1500 calorie package and a meal plan with snacks. 

Foodie Fit Eat in Color
Category #3
On-the-go and don’t have time to eat 5 meals a day. 

  • 1500 calorie package and the meal plan with bulk size options. 

Eat in Color Foodie Fit 
Stick to the package and meal plan you chose for 3 days.

  • In this first phase, you will pay attention to your hunger & focus.
  • If your hunger is all you can focus on and can’t focus on anything longer than 3 seconds, then move up to the 2000 calorie package and stick with a similar meal plan.

Nutrition Foodie Fit

*Tap or Click to book your nutrition appointment today!

The Takeaway
Once you’ve found the package that’s satisfying, I want you to stick with it for the next 30 days. Pay attention to your hunger, energy levels, ability to rest & focus. Monitor these daily.

  • If any of these feel off, this is your body telling you, “you’re not eating enough”.
  • Creating consistency when it comes to eating is very important to build a strong mind-body connection.


💡Holiday Tip: Survive The Season Of Eating
Got a pillowcase of candy in your room? Did you bring leftovers home from all the Thanksgiving dinners you went to? You must be freaking out not knowing if you should have any of it or just toss it. If you’re going to toss it at least give me some! But seriously, you don’t have to and here’s why. You’re going to substitute these into your Eat In Color meal plan and here’s how:

  • Sweets & Pastries = SNACK
    • Replace your Foodie Fit snacks with a 1-holiday snack. 
    • Limit 2 per day. 
  • Holiday Meal = 1 MEAL
    • Replace your Foodie Fit meal with a 1-holiday meal. 
    • Limit 2 per day 

~ Stay happy & healthy Foodies!

Seeking Balance?

As the Holiday months approach, you’re probably questioning whether or not to indulge in those mouthwatering family dinners?

Did you spend all summer staying on track or maybe even just beginning a health journey? Whatever part of the path you’re on, the fear of ruining your health goal progress or putting on unwanted lbs is top of mind.
In this week’s blog, I’m going to reveal how you can enjoy those holiday meals while achieving a healthy & happy lifestyle. This is what is referred to as “BALANCE”. First, we’ll identify what balance is, and second, how easy it can be to create it.
For those impatient readers, I’ll leave you with a “handy” method on how to create a happy & healthy balance in your life. We’ll do this using a simple portion-size visualization method.
Use your hand as a general size representation to visualize measurements of proteins, veggies, & carbohydrates. By doing this, you’re now able to form healthy portion sizes on the go. We’re not looking to be exact but rather sticking to a general metric range.
PALMED HAND: Use the surface area of your palm to visualize measurements of proteins such as meat, fish, eggs, dairy, & beans.
Note: the goal is a 3-5oz serving and should look relative in size/thickness of your palm.
CUPPED HAND:  Use the area of your cup-shaped hand to visualize measurements of carbohydrate-dense foods such as oats, starches, & fruit.
Note: the goal is a 1-3 oz serving.
THE FIST: Use the size of your first to visualize measurements of veggies.
Note: the goal is a 0.5-1 cup serving.
THE THUMB: Use the area of your thumb to visualize measurements of fats such as oils, sauces, salad dressings, & nuts.
Note: the goal is a 1 tbsp serving.
MEN: I recommend having 1-2 servings of each ingredient listed above per meal.
WOMEN: I recommend having 1 serving of protein & carbohydrates, and 1-2 servings of vegetables & fats.


Throughout the years of nutrition coaching, one of my roles is creating a health journey roadmap for our fellow Foodies.  During earlier years, the bulk of client health goals were based upon physique (weight loss/muscle gain). Post covid, there’s been a growing number of clients wanting health while not sacrificing those joys of eating out or drinking a favorite beverage.
I realized, what they were seeking is simply a balanced lifestyle. The average person doesn’t desire to eat a strict/boring meal plan and working out like a navy seal every day. Having balance is creating the ability to eat the foods you love and still be healthy. And no, this isn’t the true definition. This is how I define balance when speaking about dieting, which is another topic I’ll address in a future post.
So, how exactly is the balance achieved then? The science is confusing but the method is made easy.


Do you enjoy eating pasta once/twice a week? Cool. Have it. You don’t eat salmon anymore because your friend read that fat is bad for you? Well, your friend isn’t entirely correct.
Your body needs the omega 3 fatty acids from the salmon for many reasons. Fats help maintain your cholesterol levels and decrease the risk of cardiovascular disease. There’s much more to fats, how it works, and what it does. We’ll dig into this topic as well in a future post.

  • The key to having the foods you love is portion control. There’s a saying I express in relation to portion control, “the dose makes the poison”. This is a short version of what was said by a toxicologist, ~Paracelsus. But how is this relative?
  • Think of your plate as the pill. The amount of food you place on your plate is the dose.
  • Are you adding portions the size of the center plate or are you piling it on the size of a mountain?

If you answered yes to the first part, then perfect! You’re practicing balance. If you’re the mountain size portion, then the balance isn’t a card in your deck.


Measuring your food will help prevent overeating. You’re probably thinking, “Ain’t nobody got time to measure food!”. There’s no need for a scale and measure every single piece of food on your plate.
The idea is to remain in a general range, based on eating proteins, veggies, & carbohydrates.
For this, all you need is the “Balance by Hand” method noted above. If you simply don’t want to deal with cooking or measuring, Foodie Fit does all the portioning for you with ready heat & eat meals. But don’t take my word for it 😉
New items


Practice using your hand as your measuring tool for 30 days. I’d love to hear how this works out for you or if even you have questions. charlie@foodiefit.com
I hope this has helped you gain understanding & technique to portioning. The goal is to eliminate overeating, reduce the risk of hindering current health progress, but most importantly, the ease of knowing you can enjoy eating the foods you love.
Stay happy & healthy Foodies!